1st of tha Month

Warm Up

K Tramp Ball Throws

K/C Stretch

K TRX abs and rows

K Punching Bag

K/C 250m row

Skill/Strength

3 x 5 Smith Squats

K 115/115/125#

*shit haven't squatted in awhile!

C 205/255/265#

2 x 210m laps

3 x 10 Leg Press

K 90/140/160#

C 290/340/360#

1 x 20 calves on leg press

140#

2 x 10 calves on leg press

C 340/360#

K 1 x 10 mini pulses

160#

2 x 210m laps

WOD

"Good Morning, JuuuuLY"

5RFT

20 rope slams

20 KB sumo DL high pull

20 air squats

20 lunges

20 push ups

K 19:32

C 20:36