July 20th WOD

Level 1
L1:A: Power Clean (9 min emom; 1 PC)
build to a tough single
L1:B: Floor Press (@20X1; 4x8; find an 8RM)
rest as needed;
Rx+ cgbp; 3-3-2-2-1-1-1; find a 1 RM; rest as needed
L1+:B: Close Grip Bench Press (3-3-2-2-1-1-1; find a 1 RM)
rest as needed
L1:C: Metcon (3 Rounds for reps)
3 min amrap; x3; rest 90 secs between

15 hr push ups
15 kbs 53/35
L1+:C: Metcon (Time)
For time

4 Rounds

15 kbs 70/53
15 hspu
L1:D: Arnold Press (@20X1; 3x12;all sets working)
build to a tough set; rest 90 secs between
F3:A: Mobility (No Measure)
15 min
F3:B: Metcon (AMRAP - Rounds and Reps)
30 min amrap

15 air squats
20 sit ups
25 kbs 26/18 int 44/26 adv 53/35
800m run
1000m row
800m ski

***every 4 mins rest 1 min
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM