July 2019


EMOM for 16 minutes: Even: Front Squat 3 reps at 80% of max Odd: Sea-Saw dumbbell shoulder press 5 reps per arm alternating* *using two dumbbells, holding one bell at your shoulder press the opposite dumbbell overhead until lockout and head through the hole. bring it down and repeat. Focus on stability of the static

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WOD Complete as many rounds as possible in 10 minutes of:3 bar facing over the bar burpee 3 deadlifts6 bar facing over the bar burpee 6 deadlifts9 bar facing over the bar burpee 9 deadliftsEtc. Men use 24-in. box and deadlift 225 lb.Women use 20-in. box and deadlift 155 lb. Post rounds completed to the

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WOD/Weightlifting: 20 minute AMRAP 1 Squat Snatch* 2 Muscle ups OR 4 Strict Pull ups *You may use any weight and add or takeaway weight at anytime. After WOD: 5 Sets of push ups at 35% of max L-sit practice for 7 minutes Post total weight snatched and total rounds to the Zen.

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EMOM 20 minutes Even: Back Squat 3-5 reps @ 75% Odd: Muscle ups 3 reps* *If you are unable to perform the Muscle up, you will do one of the following: -Muscle up with a band support -Strict Pull up 5-7reps -Chest to bar pull ups 5-7 reps -ring rows and push ups 3-7 reps

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