Wednesday 7/22

Fitness 

Strength 

A. front squats 

3 reps x 5 sets 

- building to a challenging 3 

Wod 

18 minute amrap

400 meter run 

15 push ups 

15 ab mat sit ups 

15 air squats  

Performance

Strength

A. Thrusters

3 reps x 5 sets 

Building to a challenging 3 

Wod

18 minute amrap 

400 meter run 

20 hr push ups 

20 a mat sit ups 

20 air squats 

  

Skill 

A1. Hollow body rocks- 20 reps x 4 sets 

A2. Db bench press - 12 reps x 4 sets 

A3. Air squat to medball- 20 reps x 4 sets 

Wod 

20 minute amrap 

800 meter run 

20 KB swings 

400 meter run 

15 KB swings 

200 meter run 

10 KB swings