13 Jul WOD- Saturday, July 14

8:30 am Lite N Tite

5 min stations/ 15 sec rotation- 1x each station- for total reps.
-Ski Erg Calories
-Sled Push (45/15)
-Row Calories
-DB Clusters
-Bar MU/ Burpee Pull-ups
-Assault Bike Calories

*Share work with partner as desired, only one partner works at a time. *

9:30 and 10:30 am CrossFit Class
Strength:

8 min to work up to 80% then,
1 OHS Every 90 sec for 6 sets. Increase weight as desired.

Partner Interval WOD:

4 min stations/ 15 sec rotation- 1x each station- for total reps.
-Ski Erg Calories
-Sled Push (45/15)
-Squat Snatch (155/105)*
-Bar MU/ Burpee Pull-ups
-Assault Bike Calories

Lv1: 75/65
Lv2: 115/75
Lv3: 155/105
*Share work with partner as desired, only one partner works at a time. *

See week program skeleton HERE.

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