July 8, 2019 Josh Rogers

SMALL

Swingin into the week!

 

 

STUFF TO KNOW ABOUT…

  • HERO MONTH! It’s July, which means an unreasonable amount of hero workouts are headed your way for the next few weeks!  Good Luck!

 

 

CROSSFIT

S&P Cycle: squat – pull – press – pull – OFF

Hero WOD “Small”

Three rounds for time:

Row 1000 meters
50 Burpees
50 Box jumps, 24/20
Run 800 meters

 

 

CSPORT

ABC are all 15 min AMRAPs
Begin each AMRAP with 800m run or row buy in
45 min running clock, no extra rest

A. buy in
+
10 pistols per leg
15 weighted sit ups
20 HR push ups
30 step ups, alternating

B. buy in
+
10 bench press
15 burpees
20 cal bike
30 jump rope

C. buy in
+
10 thrusters
15 bent over 2 arm DB row
20 lunges
30 mtn climbers

 

 

Quote of the Day

“It is fatal to enter a war without the will to win it.” – Douglas MacArthur

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