Daily Workout

Strength Weighted Pullups 2 rep max WOD then… For time: Row 500 M Three rounds of: 15 Push-Ups 10 Box Jump-Overs 24/20 Run 600 M

Strength Front Squat 3 sets of 3 reps; 70%, 80%, 90% WOD 12 min AMRAP 50 Dbl Unders 3 Ring Dips 7 Power Cleans 135/95

Strength 10 min EMOM - :20 rest between minutes 12 Russian Twists 20/14 Plank Hold the rest of the minute WOD AMRAP 3 min of: 3 Deadlifts 225/155 5 Bar-facing Burpees Rest 3 minutes AMRAP 3 min of: 3 Deadlifts 225/155 5 Bar-facing Burpees

Strength Bench Press 3 sets of 3 reps; 70%, 80%, 90% WOD 4 rounds 200m Run 20 Wall Balls 20/14 10 Strict Pull-Ups

Strength Seated Box Jump – Find Max Height WOD For time: 40 Wall Balls 20/14 20 T2B 10 Power Cleans 225/155 20 T2B 40 Wall Balls 20/14

Strength Ring Rows w/ Decline 5 sets of ME WOD 12 min AMRAP 10 KB Swings 53/35 100 m Sprints

Strength Front Squat 3 working sets of 5 reps; 65%,75%,85% WOD For time 1,000m Row 30 Pull-Ups 20 Thrusters 95/65

Strength Find 1 Rep Max Clean & Jerk WOD 10 min AMRAP 8 KB Cleans 53/35 6 Lateral Box Jumps 24/20

Strength Bench Press 3 working sets of 5 reps; 65%,75%,85% WOD 3 Rounds 400m run 15 Knees-to-elbows 15 Power Snatches 95/65

WOD "BOSTON" 4 rounds for time: each round representing a year of his life. 7 DEADLIFTS (225/155) 22 KETTLEBELL SNATCHES (53/35) 9 SLURPEES (slamball burpees) (We will replace slam ball burpees with Wall Ball Burpees 20/14) This particular workout is dedicated to...

Strength L-sits 5 sets ME WOD "Surfer on Acid" 3 Rounds: 400 Meter Run 21 Burpees

Strength Find a 1 Rep Max Front Squat WOD 14 min EMOM 2 Hang Cleans 135/95 + 25 Dbl Unders