PRE: Movement Standards (Day 8)

WOD: "Assault On Linda" For time: 10-9-8-7-6-5-4-3-2-1 Reps of each:

-Cal Bike/Row/Ski

-Deadlifts (1.5 x Bodyweight)

-Bench Presses (Bodyweight)

-Power Cleans (.75 x Bodyweight)

POST: 4 Rounds: 100m Shuttle Run (50 out/50 back), 20 Dead Bugs, 0:30 Side Plank - Right, 0:30 sec Side Plank - Left

PRE: Movement Standards (Day 7)

WOD: "Joly 51" AMRAP 29:

-3 Rope Climbs

-3 Burpee Box Jump Overs (24/20)

-3 Man-Makers (35/20)

-15 Wall Balls (20/14)

-15 Burpee Box Jump Overs

-15 Man-Makers

-18/14 Cal Row

-18 Burpee Box Jump Overs

-18 Man-Makers

POST: 100 RB Good Mornings, 60 Band Pull aparts

PRE: Movement Standards (Day 6)

WOD: "Tearjerker" For time: 5 Rounds:

-10 Push Presses (95/65)

-15/12 Cal Bike

-10 SDHP

-15 Sit-Ups

-10 Front Squats

POST: 3 Rounds: 15 Ring Rows, 5 Inchworms, 15 GHD Hip Extensions, 20 Hollow Rocks