Monday July 25th

– No Midday 3.0

WOD

AMRAP in 30 minutes of:
30 Alt Step Ups (24/20″)
40 Walking Lunges
800m run
40 Squats
30 Burpees

*Pack
AMRAP in 25 minutes
20 Alt Step Ups (24/20″)
30 Walking Lunges
800m run
30 Squats
20 Burpees
*Pup
AMRAP in 20 minutes
20 Alt Step Ups (20/16″)
30 Walking Lunges
400m run
30 Squats
15 Burpees

STRENGTH

L1: Class Warm-Up.
A. 4 sets of:
Push Jerk
*Set 1 x 5 @ 5 RPE
*Set 2 x 5 @ 6 RPE
*Set 3 x 5 @ 7 RPE
*Set 4 x 5 @ 8 RPE
Rest 2 minutes between

B. AMRAP in 15 minutes
20 Alt Step Ups (24/20″)
30 Walking Lunges
800m run
30 Squats
20 Burpees

L2: Self led Warm-Up.
A. EMOM x 10 minutes
Clean Pull + Power Clean x 2
*@ 70% of 1RM

B. Every 2:30 minutes x 5 sets
Front Squat x 4 reps @ 65%
* Based off your 3RM

C. EMOM x 8 minutes
Min 1: 5 Man Makers
Min 2: 10 GHD Sit Ups (To 90)

Man Maker – Demo
*Note, perform a DB Power Clean*

L3: Self led Warm-Up.
A. EMOM x 10 minutes
Clean Pull + Power Clean x 2
*@ 75% of 1RM

B. Every 2:30 minutes x 5 sets
Front Squat x 4 reps @ 70%
* Based off your 3RM

C. EMOM x 10 minutes
Min 1: 5 Man Makers
Min 2: 10 GHD Sit Ups

Man Maker – Demo
*Note, perform a DB Power Clean*

2-A-DAY

L2:
For Time:
40 Box Jump Overs (24/20″)
20 Alt DB Snatch (55/45)

L3:
For Time:
40 Box Jump Overs (30/24″)
20 Alt DB Snatch (70/50)