Saturday 07/22/2023

WOD
"Larry"
Partner Version - “Larry”
For Time:
21-18-15-12-9-6-3
Front squats 135#/95#
Synchro bar-facing burpees
150m Farmers Carry (2x50#/35#)

**Split reps as desired.

U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a firefight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.

Friday 07/21/2023

WOD
"McAlister's Deli"
For Time:
50-40-30-20-10
Double Unders
5-4-3-2-1
Snatch 165#/110#

Strength 1
Standing Alternating DB Curl + Single DB Double Head Curl
4 sets: 8 reps (of each) - RPE 8

*Rest 1:00-1:30 b/t sets

Strength 2
Standing KB Crush Grip French Press
4 sets: 10 reps - RPE 8

*Rest 1:00-1:30 b/t sets

Thursday 07/20/2023

Strength 1
5 sets x 1 Deadlift @80-90% of 1RM

* Rest as needed between sets *

Strength 2
Strict Deficit Handstand Push-ups
5 Sets:
50-60% reps of Max Unbroken Reps (SHSPU)

-The prescribed deficit is 4” for men and 2” for women.
-Record your score as your highest set. Comment with reps in each set-

WOD
"Blimpie"
For Time:
50 Wall Balls 20"/14"
30 Toes to Bar
50/40 Calorie Row
30 Toes to Bar
50 Wall Balls 20#/14#

Wednesday 07/19/2023

Strength 1
5 sets x 1 Bench Press @80-90% of 1RM

*rest as needed between sets*

Strength 2
Box Jump:
5 sets x 3 High Box Jumps
*4-6” below max height for 1 rep


WOD
"Firehouse Subs"
4 Sets:
3:00 AMRAP
15 Ring Rows
15 Dumbbell Bench (50s/35s)
*Max Single Dumbbell Box Step Ups (50#/35#) (24"/20")

-rest 2:00 between sets-