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Wednesday, August 9th, 2023

WOD Every 3:00 x 7 sets12/10 Calorie Assault Bike12 V-Ups9 Back Squats (155/105) (from the ground) * Score is slowest round* Target time each set:

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Monday, August 7th, 2023

SWOD In 12 minutes, build to a heavy single squat Snatch WOD 1000/850m Row100 Air Squats1000/850m Row * Target time: sub 12 minutes * Time

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Saturday, August 5th, 2023

WOD Teams of 2150/120 Calorie Assault Bike30 Rope Climbs or 60 Muscle Ups (Bar or Ring) or 90 Burpee Pull-Ups150/120 Calorie Assault Bike * Target

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Friday, August 4th, 2023

WOD For Time100 Power Snatch (75/55)* Every minute, including 0:00, complete 15 Air Squats * Target time: sub 10 minutes* Time cap: 14 minutes

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Thursday, August 3rd, 2023

WOD 10 min AMRAP25-50-75-100. . .Single Unders3-6-9-12…Strict Pull Ups -rest 3:00 min- 10 min AMRAP3-6-9-12…Calorie Row (female 3-5-7-9…)Strict HSPU or DB Strict Press (40s/25s) *

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