7/22 WOD

Ladders . . .
warm up – 20 ladder climbs
20 air squats
20 straight leg deadlifts
skillwork – 6×3 sumo/trad deadlifts (form)
WOD – 3,6,9,12. . . EMOM-10 min
weighted sit ups 15/10
3,6,9,12. . . 20 min
deadlifts -
100 meter jog

Cooldown – core work

7/16 WOD

BACON!!!
warm up – 2×10 each
DB deadlift to frt squat
DB clean n’press
DB Turkish get ups
Skillwork – 800 meter run
WOD – Power snatch 3×5
Press jerks 4×5
21-15-9
SDLHP 75/55
Overhead squats
Cooldown – roll outs
Russian twist
ceiling press

7/15 WOD

Garrett (HERO)
warm up – 100 jump rope
3x 20 reverse lunges
10 push ups
Skillwork – HSPU – Ring/wall/P bars
L-pull ups practice
WOD – 3 rnds for time
75 squats
25 Ring HSPU
25 L-Pull ups

**Modifications are on the white board**

Cooldown – corework