0722:

WU: coach rick will find a way.
STRENGTH: OHS F/ rack 4X8 (use discretion to find appropriate load)
WOD: 10 rounds
• 20 DU/50 SU
• 8 KTE / 10 clam shells
• 5 Sec HSH / wall walk
• 15 abmat sit ups
GA: 6 rounds

0720:

WU: C. AL
WOD: 7 RFT
• 15 wall balls 20/14
• 15 Box jumps 24/18
• 200 m run

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STRENGTH: b. squat 5X5 @ 85% Accessory work: 5X8 Chins

0719:

WU: WB
WOD: 10-1 Grab a buddy or two of similar ability.
• b. press BW
• DL BW ½
• PP ¾ BW
STRENGTH: Accessory work: DB’s – WB
GA: WB