7.13.18 Juicy Josie

A. Group warm up B. WOD demo/barbell warm up C. For time: 30 minute time cap$$ in 1600m rowThen… 3 rounds of:•30 burpees•4 power cleans 115/80 RX+ 155/105•6 front squatsThen… 800m run Source: Workout Of The...

7.11.18 Ring of Fire

A. Group warm up B. WOD demo C. Weighted pull ups6×3 Weighted ring dips6×3 *scale per your personal progression* D. For time:Grab a partner800m Farmers carry 44/26 – switch as neededthen..400m run Source: Workout Of The...