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Monday, August 19th, 2019 Metcon WOD: Metcon (Time) 3 Rounds:400 Meter Run12 Dumbbell Power Snatches (50/35)21 Single Dumbbell Squats (50/35) *Time Cap: 20 minutes

Saturday, August 17th, 2019 Metcon WOD: 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1:8 Thrusters, 155# / 105#6 Rope Climbs, 15 ft.11

Friday, August 16th, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 5:Buy-In: 35/25 Calorie Assault BikeMax Rounds of “The Chief” (135/95) Rest 5

Thursday, August 15th, 2019 SKILL SWOD: Pull-ups 10 min EMOM5 Strict Pull-Ups *Scaling options: Banded Pull-Ups or Ring Rows.*RX+ = Weighted Vest*No need to score

Wednesday, August 14th, 2019 Weightlifting SWOD: Deadlift 15 minutes to build to the 3 separate heavy sets of Deadlifts:Heavy Set of 6 (7 min)Heavy Set

Tuesday, August 13th, 2019 Metcon WOD: Metcon (Time) 4 Rounds:400 Meter Run20 Dumbbell Hang Clean and Jerks (50/35)15 Pull-ups *Time Cap: 25 Minutes* Using a

Monday, August 12th, 2019 Weightlifting SWOD: Snatch 15 minutes to establish:1 Power Snatch1 Overhead Squat1 Squat Snatch *No need to touch and go. Metcon WOD:

Saturday, August 10th, 2019 Metcon WOD: Metcon (Time) 5 Rounds:200 Meter Run12 Deadlifts9 Hang Power Cleans6 Push Jerks Barbell: 135/95 *Time Cap: 25 minutes

Friday, August 9th, 2019 Metcon WOD: Metcon (Time) 3 Rounds:21/15 Calorie Row75 Double Unders Directly Into… 3 Rounds:20 Dumbbell Snatches (50/35)12 Lateral Dumbbell Burpees *Time

Thursday, August 8th, 2019 Metcon WOD: Metcon (Time) Teams of 32 Rounds (30 Minute Cap):75 Back Squats (155/105)400 Meter Team Wreck Bag Run (50/35)75 Bench