4 rounds, 500m row, 15 HSPU, 1 rope climb

Friday, August 4

WOD: 4 rounds, 500m row, 15 HSPU, 1 rope climb Notes: Scale HSPU with a lesser number to complete using HSPU as the movement, if no rope climb complete 5-8 pull ups(kipping is fine, but no bands), no pull ups use ring rows. People can start on rope if large class and go out of order to get 4 rope climbs in

Strength: 5 rep max push press

Recovery: 100 banded face pulls


kb thrusters, rope climb, 400m run

Friday, July 8

WOD: 20 min amrap, 10 Double kb thrusters 53/35, 1 rope climb, 400m run

Strength: work up to a heavy single strict press. (if you have completed this recently use a fat bar, db or kb strict press)

Accessory: 3x20 weighted push ups(or max push ups)

Recovery: Foam Roll

Strict Press: Strict Press