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WEEK of WOD's 7.17.17 - 7.22.17

MONDAY, JULY 17th

A. Three sets of:

Front Squat x 4 reps @ 41X1

Weighted Pull-Ups x 2 reps @ 2110

B. Five sets for time of:

15 Wall Ball Shots (30/20lbs)

15 Pull-Ups

Rest 60 seconds

TUESDAY, JULY 18th

A. Five sets of:

3-Position Clean

(high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight)

(increase weight each set, 60-80%)

B. Complete as many rounds and reps as possible in 9 minutes of:

6 Ground to Overhead (135/95 lbs)

12 Toes to Bar

WEDNESDAY, JULY 19th

A. Five sets of:

Bench Press x 5 reps @ 20X1

(stay around 75%)

B. Three rounds for time of:

400 Meter Run

40/30 Push-Ups

40 Air Squats

THURSDAY, JULY 20th

A. Deadlift

5-3-2-1 (50-80%), then...

Set new 3RM

B. “Lucky Sevens”

Complete as many rounds and reps as possible in 7 minutes of:

7 Box Jumps (24″/20″)

7 Burpees

7 Kettlebell Swings (24/16 kg)

FRIDAY, JULY 21st

A. Four sets of:

Bulgarian Split Squat x 6 reps @ 41X1

(stay at heavy weight for all 4 sets)

B. Three rounds for time of:

800 Meter Run

50 Double-Unders

25 OH Plate Walking Lunge (45/25lbs)

SATURDAY, JULY 22nd

In teams of four, complete three rounds each of:

Row 500 Meters

30 Thrusters (95/65 lbs)

20 Burpees

Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.