Thursday, July 28

The road to nowhere is paved with excuses.
Mark Bell

Rebuild option available all day.

Strength Focus: 4:30 pm (w/ Coach Jacob)

Strength

EMOM 15

Weighted or Ring Plank :45

4x Max Effort Broad Jump

Tempo Floor Press @31X1 :45

1 Min Rest

WOD

Tabata “Fight Gone Bad”

• Athletes perform 8 tabata (:20 on/:10 off) intervals of each movement.

• Athlete score for a movement is the LOWEST rep count achieved during any of the 8 intervals.

• Total score is the sum of all movement scores.

Wallball (20/14)

Sumo Deadlift High Pull (75/55)

Box Jump (24/20)

Push Press (75/55)

Row Cal

Rebuild

3 RFQ

DBL KB Sumo DL @21X1 x 8-12

KB High Pull x12-16 @2111

1-1-2 DB Push Press x 8-12 @21X1