WOD 7/31/19 5x2  EVERY 2 MIN 3 REP SPLIT JERK BUILD WEIGHT AS YOU GO 18 MIN 10 KB SWINGS 1.5/1 12 BOX JUMPS 24/20 24 LUNGES

Even if you didn’t follow the program 100%. Even if you are new! Actually, especially if you are new!! Come in and test your One Rep Max Back Squat!! WOD for 7/30/19 Hatch week 11, day 1 10 MIN CAP 50 WALLBALLS 30 CLEANS 95/65 10 MU'S OR 10 C2B+10 DIPS

WOD for 7/29/19 12 RDS OF TABATA ALT BETWEEN LEFT SIDE PLANK W/TWIST SUPERMAN HOLD RIGHT SIDE PLANK W/TWIST HOLLOW HOLD 4 ROUNDS 400 M RUN 21 HANG PWR SNATCH 75/55 12 C2B 20 MIN CAP

July 27, 2019 5X2 BEAR COMPLEX WOD: 28 MIN PARTNER AMRAP 5 SNATCHES 95/65 5 TOES 2 BAR 10 BOX JUMPS 20 SWITCH EVERY RD PARTNER HOLDS PLANK

07-26-19 HATCH WEEK 10 Day 2 WOD: 6 MIN AMRAP 4 STONES 4 BURPEES 100M RUN

WOD for 7/25/19 Tabata GHDs (scale weighted sit ups) 10 RDS 2 C2B 4 HSPU 8 PISTOLS 800M RUN 10RDS 2 PULL UPS 4 PUSH UPS 8 SQUATS

WOD for 7/24/19 HS walk practice & mobility 15 MIN Cap 50/35 CAL ROW BUY IN THEN THEN 10 RDS OF 5 BURPEES 20 DU'S

WOD for 7/23/19 Hatch week 10 day 1 “Grace” 30 clean and jerks for time 135/95

WOD for 7/22/19 24 RDS OF TABATA ABS 4 FLUTTER KICKS 4 PLANK (STAY UP FOR 1:50) 4 RUSSIAN TWISTS 20/14 4 PLANKS (1:50) 2 FLUTTER KICKS 2 PLANKS (:50) 2 RUSSIAN TWISTS 2 PLANK 3 ROUNDS FOR TIME 5 FRONT SQUATS 155/105 10 DEADLIFTS 5 PUSH PRESS 10 PULL UPS 200M RUN

WOD for 7/19/19 15 minutes of warm up for lift & muscle up 20 MIN LADDER BY 1'S SQUATS CLEAN 185/105 MUSCLE UPS 100M FARMER CARRY BETWEEN EACH RD 53/35 Post WOD - 1 mile run