Monday 7/30
Strength:
5 Rounds
10 DB Bench Press
Max Unbroken Strict Pull Ups
Rest 2 minutes

WOD:

"If you are looking for Sunny in class, you can usually find him laying on the floor by the fan. Not because he is lazy, but more so because he gives 110% every day, I think this character trait really defines who he is.

Monday 7/23 - Balboa
Strength:
Every 3 minutes for 4 Rounds
1 Push Press + 2 Split Jerks

WOD:
For Time
5 Rounds of

Monday 7/23
Skill:
4 Rounds for QUALITY (20 min cap)
5 Heavy Deadlifts
10 Ring Rows
10/side DB High Pull

WOD:
For Time

Monday 7/16 - Randy
Oly:
High Hang Power Snatch
5-3-1-1
*find heaviest for each set

WOD:
Randy
For Time

Monday 7/16
Skill:
7 min AMRAP
30 Jump Ropes
50ft Single Arm OH Carry (right)
50ft Single Arm OH Carry (left)

WOD:

Monday 7/9 -  Trifecta 
Strength:
Front Squat
5 x 65%
5 x 75%
5+ x 85%

WOD:
3 min AMRAP

Monday 7/9
Skill:
Knee 2 Elbow + Rope Climb Review

WOD:
20 min EMOM
1) 1 Plate Push 45/25
2) 1 to 2 Rope Climbs

Monday 7/2 - Criminal 
Oly:
Three Position Snatch
Build to a HEAVY Single
Mid Thigh
Below Knee
Floor

WOD:

CFL Monday 7/2
Strength
Every 2 min x 7 rounds
50m Farmers Carry +
:20 AAB Sprint

WOD:
10 min AMRAP
21 Wall Balls 20/14