#Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Renegade #Rowing WOD: 2 x 19 minutes w/2 minute rest
#Running WOD: 30 minute weighted hike
#Strength: 4 x 8 @ 60% of push jerk
July #Challenge: Rest day
#Metcon: pull-up/push-up ladder. In the first minute perform 1 rep of each, 2nd minute perform 2 reps of each. Continue until you cannot complete the required repetitions within the minute.
#Chipper: Row 500m or run 400m, then 21-15-9 of box jumps (24/20), V-ups, Row 500m or run 400m, then 21-15-9 of push-ups, air squats, Row 500m or run 400m, then 21-15-9 of sit-ups, burpees, Row 500m or run 400m, then 21-15-9 of KBS (24/16kg), dumbbell snatches (55/35)
#Honor WOD: "Sean Hanley", L20, Row 2,000m. Every minute perform 5-lateral ERG (rower) burpees. Lateral jump over the rail. Then row until the minute is up, then perform 5 more lateral burpees over the rail of the ERG.