Viola

Heroic efforts goin down right here.

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

A. Hero WOD Viola

AMRAP in 20 minutes of:

Run 400 meters
11 power snatches (95/65)
17 pull-ups
13 power cleans (95/65)

B. for quality:
90 sec plank hold
30 AB wheel reps
90 sec plank hold

CSPORT

A. 100 Wall balls for time:
* at the start, and every min = 5 push ups
10 min cap

B. 4 sets:
10 cals
15 OH press
20 lunges, 10 per leg

400m run

C. 4 sets:
10 burpees
15 DB squat clean
20 sit ups

400m run

D. 4 sets:
50 jump rope
10 SA rows each arm
:30 plank (weighted if you can)

400m run

Quote of the Day

“By failing to prepare, you are preparing to fail.” – Ben Franklin