WOD – Sunday 7/8

We are going to change things up for the month of July. Each week we will release a mini AMRAP, :90 each. You can do this mini workout as many times as you want, but can only submit your best score. Once the week is over, you can no longer attempt that WOD, your score must be submitted and you must move on to the next one. After the three weeks are done, we can crown a champion based on the performance of all 3 WOD’s.
We will hold off starting these until after the holiday week, so…
Week 1 WOD – Monday 7/9 to Sunday 7/15 – Max burpees in :90
Week 2 WOD – Monday 7/16 to Sunday 7/22 – Max Cals on the assault bike in :90
Week 3 WOD – Monday 7/23 to Sunday 7/29 – Max DU’s in :90

Spend 2 minutes in Z1
Then, 3 rounds with a DB/KB
10e strict press
20 hollow rocks
:30 HS hold

Light band work to prep for strength

Strict press – 5×5; AHAP across
A 5 by 5 should be able to be completed between 75 and 85% depending on ability. So make a plan, but listen to your body and change your attack accordingly.

“Multi Year Deal”
25 min AMRAP
60 cals row
50 wall balls
40 DB snatches
Another partner WOD?! Wow.
Simple one. Go get it.

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