Warm up: Warmy+ Take 5 minutes and warm up on todays exercises Xfit WOD: AMRAP, 30 minutes of; P1 400M P2 Push press P1 400M P2 Sit-up P1 400M P2 Front squats P1 400M P2 Burpees Pull up work: 9,7,6,5,5

Warm up Warmy+ 4×4 squat cleans + 25 DU’s Xfit WOD: 150 Wall balls 75 HRPU’s 75 Hang Cleans (75/55) Pull up work; 9,7,6,5,5

Happy August! The year is flying by… Warm up: Warmy+ 5×3 KB devil presses + 20 jumping jacks Xfit WOD: 13 Rounds for Time (with a Partner) 15 Kettlebell Swings (53/35) 7 Burpee Box Jump Overs (24/20”) Cash-Out: 10 total plate pushes Pull up work: 9,7,6,5,5

Warm up: Warmy+ 5 minutes on today’s exercises Xfit WOD: 21,18,15,12,9,6,3 of; HRPU’s (vest), Barbell Lunges (no vest) Barbell Thrusters (vest), burpees (no vest) Cash out; 400M w/ vest 400M w/o vest Pull up work; 8,7,5,5,5

Warm up: Warmy+ 3×10 of KB deadlifts, 30 sec bottom position squat. Xfit WOD: AMRAP in 21 minutes 7 Burpees 11 Box Jumps (24”) 22 Kettlebell Swings (53/35) Buy-in: 65 Sit-Ups Pull up work; 8,7,5,5,5