July 3 - 7, 2017 | "Weekly Programming"

Monday, July 3, 2017
Skill:
Max Thruster (from the floor)
WOD:
"Double Under Donkey Kong"
21-15-9
~Burpees
~Kettlebell Swings
~Box Jumps 30/24"
~50 Double Unders after each round

Tuesday, July 4, 2017
One class time at 10 am. Wear your patriotism and join Coach Jason for a Hero WOD!!

Wednesday, July 5, 2017
Skill:
20 Minute Bar Complex
~Strict Press
~Push Press
~Jerk
WOD:
15 Minute AMRAP
~5 Pullups (Guys = strict, Girls = kipping)
~10 SDHP with KB 53/35
~15 Weighted Crunches 25/15

Thursday, July 6, 2017
WOD:
20 minutes to find max snatch
20 minutes to find max clean and jerk

Friday, July 7, 2017
Skill:
400 meter run FT
Partner WOD:
~1 Mile Run
~60 Back Squats 185/115
~1 Mile Run
~60 Shoulder to Overhead 135/95
Partners can split the runs and reps however they wish.

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