1685:

1685: Thursday 8/24
STRENGTH: 5X5 f. squat // Note: If learning this one take a barbell on the floor and work with
your coach.
A. 3RFT (cap 7)
21 kb swings – load: athletes choice
21 box jumps – 20″/12″
Rest 3 minutes
EMOM 10
1 man maker
6 pull ups

1684:

1684: Wednesday 8/23
WU: 4 rounds – 15 jacks, 16 mt climbers, 10 m walking lunge and reach, 20 squats
A. 3×20 chest press
B. 3×12 db or kb bent row
C. 6X10 V-ups
D. 4X4/6 or 10 chin ups
E. 4X6 db RDL
F. 5X10 sec. HSH – wall or free

1683:

Find Austin.

1683: Tuesday 8/22
3X10 kb kneeling to standing (Alt) – scale db’s optional
wod: 4 RFT
15 push press 95/65
400 m run
75 DU/150 SU

1682:

1682: Monday 8/21
STRENGTH: 4 rounds on every 2nd minute
3 rep Clean & Jerk (all T-N-GO reps)
wod: 4 RFT
10 T2B
12 db thruster 30/20
14 burpees
Scale: 4 rounds – 8 V ups, 12 thrusters, 10 burpees

1681: Saturday

1681: Saturday 8/19
BW wod:
00 – 8:00
12 DU
8 squats
6 push ups
Rest 1 minute
9:00 – 20:00
10 wall balls
8 KTE
run 200 m
Rest 1 minute
21:00 – 26:00 or when task meets completion
21 15 9
Kb swings
box jumps