ANNOUNCEMENTS

Whole Life Challenge – Worldwide: Get READY!!

Registration Opens Aug 15th, Cost $45.

TODAY’S WODS

Level I

Bench Press Find 1RM

3×7 Muscle Sn (empty bar or PVC)
3×10 Bent Over BB Rows

EMOM for 5 mins of 11 Burpees

For each minute where 11 burpees are not performed, row a 1k penalty.

Level II

Shoulder Press Find 1RM

Push Press 3×3 @ Today’s Shoulder Press 1RM +15%

“Burpee Ladder”

1st min perform 16 burpees: penalty for miss = 1 mile run
2nd min perform 15 burpees: penalty for miss = 45 Wall Ball (20/15)
3rd min perform 14 burpees: penalty for miss = 30 Pull-Ups
4th min perform 13 burpees: penalty for miss = 75 double unders (3:1 singles)
5th min perform 12 burpees: penalty for miss = 60 secs total of L-Sit
6th min perform 11 burpees: penalty for miss = 5 Rope Climbs

This is an EMOM workout, so once you complete the requisite number of burpees for the minute you are currently in, you MUST rest until the start of the next minute.

Combine any tasks owed for failing to complete the burpees within the allotted minute AFTER the whole 6 min Burpee Ladder is complete, then do all penalties back to back.

Example:  If you fail to complete the burpees during the 2nd, 4th, and 5th mins of the Burpee Ladder, you would finish out the 11 burpees for the 6th minute FIRST.  Then proceed to grab a medicine ball, jump rope and parallettes and complete your penalties: 45 wall ball shots, 75 double unders, and finishing with accumulating 60 secs in an L-sit.

Level III

10 x 2 Power clean 185/115 ( be quick on the second pull and under the bar)

Pendlay Rows 3 x 5

Behind the neck press 5 x 3 AHAP

10 Minute AMRAP

5 HSPU
10 Pistols
3 Muscle ups

SDPD

15 Min. Mobility
Skill OHS 5×3

Row 1000
Rest 5 Min
Row 800
Rest 3 Min
Row 500
Rest 2 Min
Row 250

WOMEN

5×5 Push Press @ 75%1RM

5×3 Dips

For Time:
Run 600
30 HRPU
Run 400
20 KBS
Run 200
10 HSPU