ANNOUNCEMENTS

Whole Life Challenge – REGISTRATION OPENS AUGUST 15th!!

Registration is coming soon, start making plans for your last cheat meals TODAY!!

TODAY’S WODS

Level I

Squat 3×5 (add 5-10# to last session, if last session was 1RM squat 3×5 @ 70% 1RM)

Weighted Step-Ups 3×8 (4 ea leg/use DB’s as weight one in ea hand)

EMOM for 8 mins 20 KB Swings (1.5/1)

50 Abmat Sit-Ups

Level II

Pause Squat 5×3 use approx 70% 1RM or as heavy as possible (pause 3 seconds at bottom)

AMRAP in 12 mins

5 Strict Pull-Ups
1 Length HS Walk -OR- 30 Wall Runs (15 ea hand, may be scaled to a box if necessary)
20 KB Swings (2/1.5)

Level III

Squat Week 12 Day 1

Back Sqt
1×5 60%
1×5 70%
2×5 75%

Front Sqt
1×5 65%
1×5 70%
1×5 75%

Good Mornings 3 x 10

Weighted Box Jump 3 x 10

Skill: Bar Muscle up

21 – 15 – 9

Row for Calories
Toes to bar
Wallball 20/15

SDPD

Skill: 5×3 Pull-up Progression

4×20 Renegade Rows
Rest 60 seconds between

AMRAP 12 Min
100 Meter Run
15 Wall Balls
25 Ab-Mat Sit-ups

Rest 3 Min
Max HS Hold

WOMEN

Skill: Double Unders

Establish 1 Rep Max of…(it’s a surprise!)

21-15-9
Dips
Pistols