Wednesday July 17

FIT

WOD

EMOM 16

Min 1) 12/10 Bike Cals
Min 2) 1-2 Rope Climbs
Min 3) 20 Wall Balls
Min 4) 3 Power Snatches @75%

D - 2-4 Rope Pulls, Choose weight
F - 20/14
P - 15/12 Cals, 30/20

--Rest 2:00--

AMRAP 5:00
10 DBL DB Step Ups
10 ALT DB Snatches

--Rest 2:00--

AMRAP 5:00
10 Hand Release Push ups
10 Ball Slams

D - Choose Weight
F - 35/20s, 20/15
P - 50/35s, 30/20

---

BURN

SWEAT

AMRAP 4 x 4
6 Devils Press
9 Power Cleans
12 Push Press
40 Skips

—Rest 2:00 b/w AMRAPs—

CORE

5 SETS
10 Hollow Rocks
10 V ups
10 Tuck ups
10 Hollow Rocks
—Rest 2:00—
*try to do unbroken