5 Mini WOD’s = 1 Score

5 rounds for total reps: AMRAP 3:00 6 Push-ups 9 Russian Kettlebell Swings 70/44 12 Air Squats (rest 1:00 following each 3:00 AMRAP)

Video Demo…

A. Deadlift 8 x 3 @ 70% B. 10 x 3 Pendlay Row (let feel dictate weight) Demo Video C. 10 Min AMRAP 8 Burpees 8 DB Thrusters 45/25 8 Pull Ups

Warm Up 7/13 – 7/19

400 m Run 15 Scorpion Stretch 10 Inch Worms 50 ft. Leg Swing / Knee Hug 50 ft. Walking Lunge Step w/ Rotation 25 PVC Pass Throughs 25 Overhead Squat 25 Sledge Hammer Swings

Mile Opener

1 Mile Run Then 4 Rounds of 100 ft. OH Walking Lunges 45/35 30 Wall Ball 20/14 30 KB Swings53/35

The ABpocolypse

A. Front Squat 70% 1×3 80% 2×2 90% 3×1 B. 30 Single Arm Shoulder Touches 15 E-Bombs C. ABpocolypse 3 Rounds for Time: 50 Plank Transitions 50 Weighted Sit Ups 25/15 50 Russian Twist...

Double Sandwich

For time: 75 Double Unders —- 3 Rounds of 7 Deadlifts 35 Squats 7 Handstand Push Ups —- 75 Double Unders