This is another week that will be “go outside at your own risk”. We do have a WOD that has running in it, but I chose the coolest day to do it according to my weather app. And it will be your choice if you want to stay in and Row in front of a fan, or go outside to Run. As always, be careful with yourselves.

MONDAY 7-17-23
Strength WOD: Bench Press (3x5)
then:
3-5:00 AMRAPs
1) 10 Pistols-alt
   30 Double Unders
   15 Pull-ups
1:00 Rest
2) 10 Pistols-alt
   30 Double Unders
   12 CTB Pull-ups
1:00 Rest
3) 10 Pistols
   30 Double Unders
   9 Bar Muscle-ups

TUESDAY 7-18-23
10 Rounds for Reps:
30 sec Burpees
30 sec Rest
30 sec DB Thrusters
30 sec Rest

WEDNESDAY 7-19-23
For time:
100 Double Unders
50 GHD Sit-ups
100' Bear Crawl
50 GHD Sit-ups
100 Double Unders

THURSDAY 7-20-23
Strength WOD: Power Clean (5x3)
then:
For time:
2K Row

FRIDAY 7-21-23
For time:
"Kelly"
5 Rounds for time:
400 meter Run
30 Box Jumps (24,20)
30 Wall Balls (20,14)

SATURDAY 7-22-23
Open Gym at 8am and 9am
Posted in Workout of the Day

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