Daily Workout

Strength Squat Cleans 5 sets of 3 reps (touch and Go) WOD For time: 25 Pull-ups 40 Abmat Sit-ups 200 Double-unders 40 Abmat Sit-ups 25 Pull-ups

Strength Bent over Rows 7 sets of 7 reps WOD 4 Rounds of: 10 Power Snatches, 95/65 10 Box Jump Overs, 24/20 10 Burpees

WOD 8 min AMRAP 12/10 cal Row 8 Thrusters 95/65 2 min rest 8 min AMRAP 20 Wall Balls 20/14 10 Burpees

Strength 8 min EMOM Max Effort Med Ball Sit-ups 20/14 WOD For time: 30 Power Cleans 135/95 90 Double-Unders 20 Power Cleans 135/95 60 Double-Unders 10 Power Cleans 135/95 30 Double-Unders

Swim WOD   http://www.eventbrite.com/e/baltimore-swim-wodclinic-tickets-20747755094

Strength 1 Rep Max Back Squat WOD 5 Rounds 25 Air squats 10 Push Press 115/75

Strength T&G Power Snatches + 1 Snatch Balance + 1 OHS 7 sets of 3 WOD 10 min AMRAP 3 KB Swing 70/53 3 Toes to Bar 6,6,9,9.....

Strength Weighted Pull-ups 5 sets of 5 reps WOD 15-12-9-6-3 Box Jumps 24/20 Clean and Jerk 135/95

WOD 3 Rounds for time of: 25 Deadlifts 205/145 25 Wall Balls 20/14 then… 8 rounds 1 min ME row for calories 1 min Rest …

Strength Strict Toes to Bar 4 sets of ME WOD 6 rounds of: :45 ME HSPUs :15 Rest :45 Double-Unders :15 Rest

Strength Front Squats 6 sets of 3 reps (with 3 sec pause @ bottom) WOD For time: 21 Burpees 15 Thrusters 115/75 9 C2B 800 m Row 9 C2B 15 Thrusters 21 Burpees

Strength Snatch Pull 6 sets of 2 reps WOD 12 min EMOM 8 KB SNatches 53/35 8 Box Jumps 24/20