Free songs
Jul201425


Main – WOD

Bench Press (5×3 @60%)

Metcon (Time)

50 Double-Unders
50 Kb Swings @24/16
50 Sit-Ups
800m Run
50 Sit-Ups
50 Kb Swings @24/16
50 Double-Unders

Jul201424


Main – WOD

Metcon (Weight)

20 Min to Build To Heavy Snatch Complex
-Hang Power Snatch (https://app.wodify.com/wodify/Exercise_Show.aspx?VideoLibraryExerciseId=3)
-Snatch (https://app.wodify.com/wodify/Exercise_Show.aspx?VideoLibraryExerciseId=1)
-Overhead Squat (https://app.wodify.com/wodify/Exercise_Show.aspx?VideoLibraryExerciseId=31)

Metcon (Time)

5 Rounds For Time:
10 S2O 135/95
15 Box Jumps @30/24
20 Push-Ups

Jul201423


Main – WOD

Front Squat (5 x 5 @ 60%)

Metcon (Time)

3 RFT

7 Power Snatch @135/95
7 MU
400 meter run

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