Final Friday July 25th- MORNING CLASSES ONLY

5:30am class and 6:30am class only! NO evening class

Strength/skill
Bring Sally up!

WOD
Surprise Partner WOD!
Equipment being used
-rowers
-tires
-kegs
-rings
-barbells
-slam balls

This will be our last WOD at the old location! Come join the fun!

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Thursday July 24th

Strength
Strict press
5-5-5-5-5

WOD
5RFT
7 C2B
6 Burpees
10 RDL (135/95)

Box is will be open on Friday for morning classes only- 5:30am and 6:30am. No evening classes as we will be moving to our new location. 16939 E. Colony, come help out if available.

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Tuesday July 22nd

Strength
Split Jerk
2-2-2-2-2
Each set followed by 5 weighted pull-ups

WOD
10:00min AMRAP
10 T2B
15 HRPU’s
12 Box Jump Overs (24/20)

Reminder-Friday there will be no evening classes as the box will be moving Friday night and Saturday.

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Motivational Monday, July 21st

Strength
Cleans
3-3-3-3-3

WOD 3RFT
8 DL (135/95)
5 Slam Balls
7 Front Squats (135/95)
5 Slam Balls
6 S2OH (135/95)
5 Slam Balls
After 3 rounds are completed, Finish with 400m run

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Thursday July 17th

Strength
Bench
5-5-5-5-5

WOD
4RFT
200m run
15 WBSU (20/14)
20 KBS (53/35)

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Wednesday “we wear pink” July 16th

WOD
20:00min EMOM WOD

Odd- “Cindy” (5 pull-ups 10 push-ups 15 air squat) complete as many rounds as possible. Continue where you stop every odd minute.

Even- 3 Front Squats (165/95)

Your Score is the total rounds of Cindy completed!

Tuesday July 15th

Warm-up
Group speed/ agility work

Strength
Push Press
3-3-3-3-3

WOD 3RFT
100m MB run
25 Box Jumps
5 Wall Climbs
20 Ring Rows

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Monday July 14th

Strength
Back Squat jumps
10-10-10-10

WOD
11:00 min AMRAP
200m run buy in, then
5 Hang Cleans (155/95)
15 Air Squats
10 Ring Dips

Scaled (fitness)
5 Front Squats
15 Air Squats
10 HRPU’s

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