A) E2MOM x 16min (8rds); Sets 1-2 = 3 reps @ 60-65%, Sets 3-4 = 2 reps @ 70-75%, Sets 5-6 = 1 rep @ 80-85%, Sets 7-8 = 1 rep @ 90-95%

B) CF Metcon

C) Tabata 8min; alternate between hollow holds, and push ups

Skill: 10 Rounds

:10 Plank Hold (Top of Push up)

:20 Rest

:20 Max Russian Twist 45/25

:10 Rest

WOD: AAB 2.5/2k

Rest 3 min

Run 800m (Row 750m if raining)

A) CF S-WOD

B) CF Metcon

C) 1 mile run for time

Skill: 15 mins to find 2RM Single Arm Seated DB Strict Press

Rest 2 min

One set of max reps per side @ 70%

WOD: 8 min Ladder

4(+4) Situps

4(+4) Ball Slams AHAP

Strength: E2MOM for 12 min

2 Full Snatches (not TNG)

Start at 60-65% of 1rm. May increase each round w/ good form

WOD: AMRAP 15

25 Wall Ball Shots 20/14

10 HSPU

A) CF S-WOD

B) CF Metcon

C) E2MOM x 12min (6rds); first 3rds, 1 unbroken set max pull ups, second 3rds, 1 unbroken set max chest to bar pull ups

WOD: Partner Daniel

For time

100 pull ups (sub – jumping or ring rows)

400 m run (together)

42 thrusters 95/65

800 m run (together)

42 thrusters 95/65

A) CF Metcon

B) Work on an gymnastics based weakness

Congratulations to our July AOM: Mais and Rebecca!

Skill: Front Squat (in 15-20 min find 3 rm)

3-3- 3-3

WOD: Every 2 min and 30 seconds for 3 rounds (25 min)

1: 15 OH Plate step ups 45/25 24/20

2: 25/18 cal AAB

3: 30/20 cal row