Wednesday July 3

FIT

WOD

AMRAP 9
12 Box Jumps
10 Devils Press
1 Rope Climb

D - Choose weight, 10 Ring Rows
F - 35/20s
P - 50/35s, Legless

--Rest 2:00--

8:00 to Build to Heavy...
3 Hang Squat Cleans
**Can go from anywhere above the knee

--Rest 2:00--

AMRAP 9
200m Run
20 Dbl DB Farmer Lunges
8 Strict HSPU

D - Choose weight, Pike/Z-Press
F - 35/20s
P - 50/35s

---

BURN

SWEAT

AMRAP 16
5 SA DB Snatch R
5 SA DB Thruster R
5 SA DB Snatch L
5 SA DB Thruster L
10 Burpee Over DB
—Rest 1:30—

STRENGTH

5 SETS
10 Alt Plank Leg Lift + Knee to Elbow
15 Hollow Leg Lifts
20 Bear Crawl Shoulder Taps