This Week’s Specialty WODs

CFE
0-5 minutes AMRAP Row for Calories
6-10 minutes EMOM 12 Unbroken Med Ball Cleans (20/14)
11-15 minutes EMOM 5 Parallette Shoot-Thrus
16-20 minutes EMOM 3-5 Pull ups + Max Effort Plank
21-25 minutes EMOM 12 Wallballs (20/14)
26-30 minutes For Time: Calories rowed in the first 5 minutes of the workout**

Note: Scale up to Chest to Bar Pull up or Bar Muscle ups for the Pull up EMOM if 3-5 Pull ups are too easy.

**For the last 5 minutes of the workout, you will row the number of calories completed during the first 5 minutes. If you cannot complete the same number of calories in 5 minutes you will complete a 1:1 penalty of burpees.

Example: You row 86 calories in the first 5 minutes, but complete 56 calories in the last 5 minutes. Your penality will be 30 burpees to complete at the end of the workout.

Functional Strength
50/arm Kneeling Dumbbell Presses (40/25)**

**Every time you break up the presses – 5 Burpees Pull ups

OlyWOD
Wednesday 8/9
Jerk Dip + Jerk
7x(1+1)
Jerk Dip
3×3

Sunday 8/13
Clean Below Knee
5×3
Clean Deadlift
5×3