No Mash
No Yoga
Cycle Box 5pm
For Time:
10 Rope Climbs
15 Wall Walks
20 Deadlift 225/155
30 Calorie Bike
40 DB Snatch 50/35
50 OH Lunges 45/25
*Complete the reps anyhow
GET YOUR STRETCH ON!
Open Gym 9:30am-11:30am
Lifting 5:30pm
3 Rounds For Time of:
Run 400m
5 Power Cleans 185/125
10 Pull Ups
Row 500m
5 Jerks (same wt)
10 Burpee Over Bar
*30 min time cap
Cycle Box 6pm
Build to a New 1 Rep Max Bench Press
10 Rounds For Time:
10 Wall Ball 20/14
15 Sit Ups
20 Double Unders
Suggested Mobility: IT Band Stretch, Calf Roll Out, Pec Mash
Open Gym 9:30am-11:30am
Yoga 6pm
For Time:
200m Waiter Walk 53/35 switching as needed
Then,
150 KB Swings 53/35
Every time you break complete 5 Burpee Box Jumps 24/20
Post WOD: Accumulate 4min Plank Hold
Suggested Mobility: Foam Roll Lats, Doorway Stretch, Downward Dog
Cycle Box 6pm
Build to your New 1 Rep Max Back Squat
For Time:
15 Squat Cleans 95/65
Run 200m
10 Squat Cleans 155/105
Run 200m
5 Squat Cleans 185/125
Run 200m
Suggested Mobility: Barbell Quad Roll Out, Couch Stretch, Pigeon Stretch 1 min @ each/each side
Our Coach Evelyn lifting at this weekends, USA Weightlifting American Open in Las Vegas
Hero WOD 8:30am
Yoga 9:30am
“Falkel”
Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump 30/24
1 Rope climb
U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.
8630 Argent St. Suite A 
