WOD Monday August 20th:

Metcon (AMRAP – Reps)
8 min amrap

WB 20/14 unbroken

for every dropped wall ball that is a 100 m run
after the 8 minutes is up is when you do how ever long a run you have accrued.
Front Squat (Building)
Squat Clean (building *optional*)

WOD Friday August 17th:

Metcon (Time)
3 rounds for time

12 db/kb snatch 50/35 (R)
12 db/kb snatch 50/35 (L)
15 hand stand push ups

120 single
db/kb snatches 35/20
20 hand release push ups

WOD Thursday August 16th:

Metcon (Time)
400m Run
100 Ring Rows
400m Run
100 Ring Push-ups
400m Run
100 KBS (53/35)
400m Run
Straight into….
200 OH Plate Lunges (45/25)

400m Run
40 Ring Rows
400m Run
40 Ring Push Ups
400m Run
40 KBS (53/35)
400m Run
Straight into…
100 OH Plate Lunges (45/25

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