8.1.18

Sprint Work 10X 100 meter run 15 second rest Wod 5X 150 Meter Sled Pull 45/35 10 Deadlifts 115/80 5 Strict Pull-ups CC:Add 45/35# to the sled every other round, Weighted Pull-ups 35/26 Advertisements

7.31.18

Strength 5X Alternating movements L-Sit 10-20 seconds (scale with hanging leg raise) Dumbbell Bench Press 8 Reps Banded Tricep Extension 20 reps Wod 12 min AMRAP 4 Turkish Get Ups 53/35 12 Calorie Row 36 Double Unders (2:1 singles)