July 26 - 30

"Whatever you do, always give 100%. Unless you're donating blood."
- Bill Murray

Monday
Warm. 3 Rounds
300m Row / 1/4 mile Bike
10 GHD Sit-ups
Back Squat. 12.9.6.3 , climbing to 90% at 3 reps
Strength. 6 Rounds
3 Bench Press
5 Skull Crushers
Core. Side Plank - 2:00/ side

Tuesday
WOD. 6 Rounds
24 Lunges
24 Sit-ups
24 KBS
400m Run/ 500m Row

Weightlifting Wednesday!
Warm-up. 3x3 High + Below Knee + Full Snatch
Squat. 5x2 OHS
Lift. 10ish EMOM
1 Hang Snatch
10ish EMOM
1 Full Snatch

Thursday
WOD. Not for time...
1000m Row/ 2 mile Bike / 800m Run
40 Push-ups
1000m Row/ 2 mile Bike / 800m Run
40 Burpee
1000m Row/ 2 mile Bike / 800m Run
40 Pull-up

Friday
Warm. 5 Rounds
1 Wall Walk
50 Doubles
Lift. 10 Rounds
1 Super Negative + TTB
Back Squat. 12.9.6.3 , climbing to 105% at 3 reps
Core. 10x3/side SA DB Press