Monday, August 3rd

PRE: 4-5 rounds, for WEIGHT, of: 8 Back Squats 3 Pull-Up Negatives 30 second Side Plank/Side *INT: 4-5 rounds, for WEIGHT, of: 3 Back Squats Max reps Chin-Ups (Palms Supinated) **ADV: 4 rounds of: 5 Pause Front Squats (3 second pause at bottom.

Saturday, August 1st

WOD: In teams of 2, with only one person working at at time (except for the runs), complete: 100 Kettlebell Swings 400 Meter Run 100 Dumbbell Shoulder-To-Overhead 400 Meter Run 100 Goblet Squats 400 Meter Run 100 Burpees

Friday, July 31st

PRE: 3-4 rounds, for WEIGHT, of: 6 Back Squats 8 3-Way Shoulder Raises 1 minute Plank on Elbows **ADVANCED: Perform EXTRA. WOD: In teams of 3, only one person per station, complete 5 rounds each of: 300 Meter Row 10 Burpee Box Jump-Overs

Thursday, July 30th

OPEN GYM Or PRE: 4-5 rounds, for WEIGHT, of: 6 Push Presses 20 Step-Ups (10/Leg) 8 Single-Arm DB/KB Rows per Arm WOD: 3 rounds, for TIME, of: 6 Dumbbell Strict Press 9 Dumbbell Ground-To-Overhead 12 Burpees *INTERMEDIATE: 3 rounds, for TIME, of:

Wednesday, July 29th

PRE: 3-4 rounds, for WEIGHT, of: 20 Weighted Lunges 3 Turkish Get-Ups/Side 20 Lying Leg Raises **ADVANCED: Perform your most important pieces of the EXTRA. WOD: In teams of 2, alternate entire rounds to complete 6 rounds (3 each), of: 20