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WODs 07/17-07/23

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Monday 07/17/17
Regular Classes
A. 4 Rounds for Time
60 Double Unders
18 Alt DB Snatches (50/35)
15 Box Jumps (24/20)
12 Pull Ups
B. 3 Sets NOT for time
20 sec Single Arm DB OH Hold
6 Single Leg DB RDL
10/leg DB Bulgarian Split Squats

BootCamp (Noon Only)
For Time
10-9-8-7-6-5-4-3-2-1 Reps of:
Power Cleans 95/65
Ring Rows
Sit Ups

Tuesday 07/18/17
Special day for us! Today we will have a commemorative WOD in honor of Maida. Wear a purple outfit!
Team WOD. Team of 2. One partner works at a time. Partition however you want but you MUST finish a movement before moving on to the next one.
100 HSPU
20 Partner Meb Ball Sit Ups
100 Power Snatch 75/55
20 Partner Meb Ball Sit Ups
100 Wall Balls (20/14)
20 Partner Meb Ball Sit Ups
100 Cal Row
20 Partner Meb Ball Sit Ups
B. 3 Sets NOT for time
5 Stones Over Shoulder
50’ Stone Carry

BootCamp (Noon Only)
A. HSPU, 5-5-5-5-5
B. 4 Min AMRAP
Seated DB Strict Press (AHAP)

Wednesday 07/19/17
9am class will our last class offered today. Soco is generously letting ENVISION COS having their meeting at our gym.
Regular Classes
A. For time:
12-9-6-6-9-12 Reps of:
Deadlifts 185/135
Burpees Over Bar
B. 3 Sets NOT for time
4 Curtis P (Heavier than last week)
15 AbMat Back Extension
6 Strict Pull Ups, VERY Slow Negative

No Bootcamp (gym closed)
No open gym after 10am. Thank you

Thursday 07/20/17
Regular Classes
A. Drop Snatch, 3 x 5 reps
B. Snatch – Power Position, 4 x 5 reps
C. Complete for 9 min 30/30
1. Monster Walk – Crab
2. Monster Walk – Speed Skater
3. Monster Walk – Cowboy

Bootcamp (Noon Only)
A. 5 Sets, one every 3 minutes
15 KBS (53/35)
10 Goblet Squats (53/35)
Score is slowest Round

Friday 07/21/17
Regular Classes
A. Back Squats
10-8-6-4-2, Rest 90 sec b/t sets
B. 12 Min AMRAP
200m Run
5 DB ManMakers #45/30

Bootcamp (Noon only)
Amanda Carroll BDay WOD celebration! Don’t miss it!
Details to follow.