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WEDNESDAY JULY 17, 2013

WEDNESDAY JULY 17, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
BENCH PRESS, BOX JUMP

STRENGTH:
15 MINS. TO COMPLETE
3X2 BENCH PRESS

WOD:
800M RUN
25 BOX JUMPS 24/20
400M RUN
20 BOX JUMPS 24/20
200M RUN
15 BOX JUMPS 24/20
1 BUILDING LAP

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

TUESDAY JULY 16, 2013

TUESDAY JULY 16, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
RENEGADE ROW, WALL BALL

STRENGTH:
15 MINS. TO COMPLETE
3X2 FRONT SQUAT

WOD:
4 ROUNDS
12 RENEGADE ROWS 55/35
18 WALL BALLS 20/14
1 MIN. REST

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

MONDAY JULY 15, 2013

MONDAY JULY 15, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
PUSH JERK, POWER CLEAN

STRENGTH:
15 MINS. TO COMPLETE
3X3 PUSH JERK

WOD:
AMRAP 14 MINS.
10 RING DIPS
10 POWER CLEANS 135/95
35 DOUBLE UNDERS (3/1)

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

SATURDAY JULY 13, 2013

SATURDAY JULY 13, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

WOD:
TEAMS OF 3
5 ROUNDS
1 MIN. EACH EXERCISE
1 MIN. REST AFTER EACH ROUND
ROW FOR CALORIES
DB POWER CLEANS 55/35
SLAM BALL 20/16

TOTAL REPS OF TEAM

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

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