Workout of the Day
Make up any workout that you missed from Monday through Thursday this week and log your results to the day when that workout was posted.

Transfer your data for the week from here.

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Workout of the Day
“Baseline”
For time:
500m Row
40 air squats
30 abmat sit-ups
20 hand release push-ups
10 pull-ups

Compare to 170522

then

Snatch practice

Post your scores to the Whiteboard.

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Workout of the Day
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Compare to 170620
then
Snatch Balance
Find your 2 rep max.
Use a 5-4-3-2-2-2 rep scheme

Compare to 160822

Post your scores to the Whiteboard.

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Workout of the Day
Row 7 km

Post your scores to the Whiteboard.

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Workout of the Day
In front of a clock set for 9 minutes, perform as many sets of consecutive double-unders as possible. Log your longest string of unbroken double-unders during the 9 minutes.
then
“Josh”
For time:
21 Overhead squats (95/65 lbs)
42 Pull-ups
15 Overhead squats (95/65 lbs)
30 Pull-ups
9 Overhead squats (95/65 lbs)
18 Pull-ups

Compare to 170619

Post your scores to the Whiteboard.

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Workout of the Day
Chariot Sled Race:

For time, with a partner, complete 5 laps around a 100m track pulling a weighted sled. At the end of each lap, perform the prescribed number of synchronized reps of the exercise movements listed below, and add a 25# plate to the sled for the next lap:

10 pullups, (Rounds 1-4)
20 pushups, (Rounds 2-4)
30 partner-pass medicine ball situps, (Rounds 3 & 4)
40 squats (Round 4)

Post your scores to the Whiteboard.

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