August 2 - 6

"Our bodies are our gardens - our wills are our gardeners."
​- William Shakespeare

Monday
Warm. 12 EMOM
1. :30 Squat Sit
2. Plank
3. :30ish Dead Hang
Back Squat. 12.9.6.3, climbing with 3 reps at 105%
Strength. 5 Rounds
3 Strict C2B
10 Lat Pull downs
10 Bicep Curls

Tuesday
WOD. 36 EMOM
1. Turkish Get-up
2. Double-unders
3. 20 Sit-ups
4. 14 SA DB Snatch

Wednesday
Warm. 3 Rounds
3 Junk Yard Dog
10 Good Morning
1 min Front Rack Hold
Lift Primer. 3 Rounds (empty or very light)
3 High Hang
3 Below Knee Hang
3 Floor
Clean. 20 EMOM
1 Power Clean + Jerk

Thursday
Cardio. Run/ Row/ Bike
800m Run / 1000m Row
3x400m Run/ 500m Row
5x200m Run/ 300m Row

Friday
Warm. 400m Farmer Carry w/ 12 Deadlifts @ each corner
Back Squat. 12.9.6.3, climbing with 3 reps at 110%
Lift. 10x2 Split/ Push Jerk
Core. 100 Flutter Kicks & 100 Roman Twist