Monday 7/20

Fitness 

Strength 

A1. Back Squat 

6 reps x 4 sets 

A2. Elevated Negative Ring rows 

5 reps w/10 sec. descent x 4 sets 

A3. Dbu skill work - 1 minute x 4 sets 

Wod 

10 minute amrap 

10 knee to elbows

20 wall balls 

Performance

Strength

A1. Back Squat 

6 reps x 4 sets @80-85% 

A2. Strict pull ups - 3-5 reps with 3 sec. descent each rep x 4 sets 

A3. Dbu- max effort x 4 sets

Wod

10 minute amrap 

10 t2b 

20 wall balls 

The Zone 

Skill 

A1. Db reverse walking lunges - 20 reps x 3 sets 

A2. Hr push ups 20 reps x 3 sets 

A3. Supermans 20 reps. X 3 sets

Wod

12 minute amrap 

30 sit ups 

20 air squats 

10 burpees