We have another very hot week coming up. However, Monday will be the nicest day, so we are going to start out our week with running on that day. The rest of the week should be ok as long as we stay inside with the fans on. We have a hero WOD and some “Girl WODs” to challenge us. Don’t scale too quickly as you are doing these WODs. See what you can do and scale down only when you need to.

MONDAY 7-18-22
"Michael"
3 Rounds for time:
800 meter Run
50 Back Extensions
50 Sit-ups

TUESDAY 7-19-22
Strength WOD: Back Squat (3x5)
then:
"Tabata Something Else"
One complete Tabata (8 cycles) of:
Pull-ups
Push-ups
Sit-ups 
Squats
total of all reps is your score

WEDNESDAY 7-20-22
Death By: 
Jumping Back Squats
Perform 1 rep in the first minute
2 reps in the second minute and continue until you cannot complete the number required in the minute.

THURSDAY 7-21-22
Strength WOD: Shoulder Press (3x5)
then:
"Jackie"
For time:
1K Row
50 Thrusters (45,35)
30 Pull-ups

FRIDAY 7-22-22
"Elizabeth"
For time:
21-15-9
Cleans (135,95)
Ring Dips

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

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