August 2016

(Practice / Glycolytic) Warm-up (15 min) SOD Bench Press 5 x 5^ & DB Back Rows 3 x 8^ (18 min) WOD For Time:800m Run–2 min Rest–60 Forward OR Rear Stepping Stationary Lunges–2 min Rest–40 Deadlifts (45%)

(Competition / Gymnastics Focus) Warm-up (15 min) WOD AMRAP in 30 Minutes:50 Wallballs (20/14)50 Double Unders40 Box Jumps (24/20)40 Knees to Chest30 Pull-Ups30 Burpees20 Cleans (135/75)20 Jerks (135/75)10 Snatches (135/75)10 Muscle-Ups (Mod = 10 Ring Dips)

(Practice / Lactate Threshold 8-12 min)  Warm-up (15 min) SOD  Front Squat – 5 x 5^ (1st set @ 65%) WOD  For Time:Buy In: 400m Run 21 Thrusters (95/65) & 30 Double Unders15 Thrusters & 40 Double Unders9 Thrusters & 50 Double Unders Buy Out: 400m Run