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Wednesday, July 31st, 2019 Metcon WOD: Metcon (Time) 3 Rounds:800 Meter Run80 Double Unders21 Push Presses (115/85) *Time cap: 24 minutes

Monday, July 29th, 2019 Metcon WOD: Metcon (AMRAP – Reps) AMRAP 3:21/15 Calorie Row21 Lateral Burpees Over BarMax Overhead Squats (75/55) Rest 3 Minutes AMRAP

Saturday, July 27th, 2019 Metcon WOD: Metcon (Time) Teams of 34 Rounds For Time (30 Minute Time Cap):800 Meter Wreck Bag Run (50/35)60-50-40-30:DeadliftsFront SquatsJerks Barbell

Friday, July 26th, 2019 Weightlifting SWOD: Power Snatch 12 Minutes to Build a Heavy Set of:5 Power Snatches Metcon WOD: Metcon (Time) 6 Rounds:8 Power

Thursday, July 25th, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 6:5 Strict Pull-Ups6 Hang Power Cleans (165/115)12/9 Calorie Assault Bike Rest 6

Tuesday, July 23rd, 2019 Metcon WOD: Metcon (Time) For Time:2,000 Meter Row 5 min rest 100/80 Cal Bike *Score is total time it takes to

Monday, July 22nd, 2019 Weightlifting SWOD: Thruster 12 Minutes to Build a Heavy Set of:3 Thrusters*Lift from the floor Metcon WOD: Metcon (AMRAP – Rounds

Saturday, July 20th, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 20:7 Power Cleans (135/95)7 Burpees200 Meter Run Metcon EXTRA: Fish Game (AMRAP

Friday, July 19th, 2019 Metcon WOD: Metcon (AMRAP – Reps) Teams of 2, AMRAP 25:3-6-9-12-15….Calorie RowKettlebell Swings (53/35)Wallballs (20/14) *Partners Switch After Full Rounds

Thursday, July 18th, 2019 Weightlifting SWOD: Push Press 15 minutes to build to:5 Heavy Push Press Metcon WOD: Metcon (Time) 5 Rounds:21 Deadlifts12 Push Presses