Wednesday July 24

FIT

WOD

A) 2:00 ON / 1:00 OFF x 3 [9:00]
5 Squat Cleans @ 80% 1RM
Max Burpee Over Bar in remaining time

--Rest 2:00--

B) 30 - 20 - 10
Single Arm KB Push Press
Pistols

--Rest 2:00--

C) 15 - 12 - 9
Machine Calories
Push Ups
Pull Ups

D - Choose weight, Step Ups, Banded/Seated Pull ups
F - 35/25
P - 50/35, C2B Pull ups

---

BURN

SWEAT

EMOM 16
Min 1) 200m Run
Min 2) 20 Sit Ups
Min 3) Max Burpees
Min 4) Rest

FOR QUALITY

AMRAP 16
10 Seated Dbl DB Hammer Curl
10 Seated Dbl DB Reverse Flys
10 Skull Crushers