Workout of the Day - July 17, 2019

Skill
Handstand/Handstand Walk Practice

Conditioning
“Dirty Thirty”
For Time:
- 30 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 30 Jumping Pull-Ups
- 30 Kettlebell Swings (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
- 30 Lunges
- 30 Knees-to-Elbows (L2: Clam Crunches)
- 30 Push Press (Rx: 45#/35#, L2: 35#/25#)
- 30 Supermans
- 30 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 30 Burpees
- 30 Double Unders (L2: 75 Singles)

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Workout of the Day - July 16, 2019

Strength
Deadlift:
- 2-2-2-2-2-2

Conditioning
For time:
- 50 Calorie Row
- 10 Wall Balls
- 40 Calorie Row
- 20 Wall Balls
- 30 Calorie Row
- 30 Wall Balls
- 20 Calorie Row
- 40 Wall Balls
- 10 Calorie Row
- 50 Wall Balls
Wall Balls: (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)

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Workout of the Day - July 6, 2019

Team WOD
For time:
Take a deck of cards, shuffle. Face cards are 10, Aces are 11, and numbered cards are as valued. Flip a card and perform the movement for the number of reps specified. Cycle the whole deck.
- Hearts = Push-ups
- Diamonds = Squats
- Spades = Sit-ups
- Clubs = Burpees
- Jokers = 200m Run

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