8
Jul

WOD – Tuesday July 9th

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Strength 4 Sets of: 8 Strict Toes to Bar10 Strict Barbell Bicep Curls12 Dumbbell Bench Press @ 21X1Dumbbell Bench Press  Metcon AMRAP 20 Min1 Mile Run Buy-In20 Plate Ground to Overhead (45/25)20 Plate Russian Twists20 Plate Front Squats20-meter plate overhead carry (20 Reps)

7
Jul

WOD – Monday July 8th

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Strength Deadlift (5 sets of 5 reps building in weight) Metcon AMRAP 12 minutes of:3 bar muscle ups6 hang power cleans12 front rack reverse lunges RX+ (95/65)Rx (75/55)Sc (Russian swings/KB Rev lunges) (6 burpees instead of MU)