Tuesday July 16

FIT

SKILL/STRENGTH

A) STRICT PRESS
5 - 5 - 5 - 5
@ 45-50% 1RM

B) 3 SETS:
10 DB Bench Press
3 Pause Pull Ups*

*5 Sec Pause with Chin Over Bar
Moderate weight on DB Bench
Use a band or do seated for proper range of motion on pull ups

WOD

FOR TIME:
21 - 15 - 9
DB Thrusters
Box Jumps
Ring Dips

D - Choose weight, Push ups/Banded RDs
F - 35/20s
P - 50/35s

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BURN

SWEAT STEADY

AMRAP 15
500m Row
15 DBL DB Front Squats
—Rest 1:00—
AMRAP 15
500m Ski
15 DBL DB Farmers Lunge