Monday 7/3/17

Challenge

150 Double Unders

Strength

Back Squat (3×3)

MetCon

AMRAP16

16 Calorie Row

16 Burpees Over Rower

16 Wall Balls @ 30/20

Tuesday 7/4/17

July 4th Hero Workout

"Wes"

Wednesday 7/5/17

Challenge

Tabata V-Ups

*Lowest Score

Strength

Deadlift (3×3)

MetCon

50 T2B

50′ OH Plate Walking Lunge @ 45/25

50 HSPU

50′ OH Plate Walking Lunge

50 Alt. Pistols

50′ OH Plate Walking Lunge

Thursday 7/6/17

Challenge

100 Air Squats

Strength

Clean (Heavy Triple)

MetCon

3 Rounds

600M Run

30 SDHP @ 115/75

Friday 7/7/17

Challenge

1000M Row

Strength

Snatch (Heavy Triple)

MetCon

9-6-3

Burpee Bar MU

Deadlift @ 315/205

Overhead Squat @ 155/105