Manic Monday

Strength:

Strict Press 3x5 @ 80% of 3RM

WOD:

12 min AMRAP

• 8 Toes 2 Bar
• 10 Push-ups
• 12 Box Jumps (24”/18”)

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post name and rounds + reps to board

Yankee Doodle Dandy

Strength:

5 rounds of

• 50 m prowler push (AHAP*)
• 2 Tire Flips 

*you should be able to keep the prowler moving, but it should require effort.

WOD:

For time:

• 1000m row

then

5 rounds of

• 10 box jumps (24"/18")
• 10 push ups

It's a Drag

Strength:

Squat (using 1 RM from June 30)

• 80% x 2 reps
• 86% x 2 reps
• 92.5% x 2 reps

Partner WOD:

12 min AMRAP

• 50m reverse sled pull 
• Ball Slams (15kg/9kg)

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post name and total ball slams to board

oops, I did it again

Strength:

Deadlift 2x3 @ 85% of 1RM (see 24/07)

WOD:

On the minute for 10 minutes
100m Sprint (50m and back)

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Post name, fastest & slowest time to board (compare to June 19)

Do The Twist

Strength:

Strict Press - 3 RM

WOD:

4RFT

• 30 Double Unders (4 for 1 sub)
• 40 Russian Twists (45#/25#) (l=1/r=1)
• 100m overhead plate carry (45#/25#)

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post name, 3RM, & WOD time to board