Strength
Overhead Squat 1x3
ON A 10:00 RUNNING CLOCK
Build to a Heavy/Mod-Heavy 3-Rep Overhead Squat*
*Bar comes from the ground
(Score is Weight)
WOD
"We Stand for Freedom"
FOR TIME
25 Burpee Box Jump Over (24"/20"
50 Overhead Squats 95#/65#
25 Burpee Box Jump Over 24"/20"
50 Front Squats 95#/65#
25 Burpee Box Jump Over 24"/20"
50 Back Squats 95#/65#
WOD
"Cannonball!"
TEAMS OF 2
25:00 AMRAP
200m Run (together)
20 Devil's Press (50s/35s) (Split)
(Score is Rounds + Reps)
-Rest until 30:00, then move on to Part 2-
Part 2
In Teams of 2, 3, or 4
On 10:00 Running Clock (Until 40:00)
1 Power Clean (Building)
(Score is Weight individually)
WOD
"Cookout Season”
For Time:
1000/850m Row
50 Thrusters 45#/35#
60 Pull-Ups
50 Thrusters 45#/35#
1000/850m Row
Strength
Bench Press 1x2
Bench Press
10-8-6-4-2
Build in Weight
(Score is Heaviest Weight)
WOD
"Ice Cold Lemonade"
2 Rounds for Time:
50 GHDs (Scale. V-Ups)
50 Box Step Ups 24"/20"
50 Push Ups
