WOD

Back Squat: 80%x4-6 Reps (4 Sets), 50% x Sub Max (1 Set)
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Wall Ball-150
Double Unders-100

10min Time Cap:
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Two kick a** Upper body, bodyweight exercises. Close Hand Push Ups and Staggered Plyo Push Ups. Give them a try! #echosierraathletics #bodyweighttraining #pushup #chestday #trainaggressive #calisthenics #liveyourpassion #trainanywhere #thepushupdrillsgt

A video posted by Echo Sierra Athletics (@echosierra.athletics) on Aug 4, 2016 at 8:37am PDT

WOD

Dumbbell Bench-6-12 Reps
GHD Sit Up-15-20 Reps
Farmers Walk-100M @ AHAP

x5 Rounds:
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Plate Plyo Push Ups-10-16 Reps
Weighted Chin Ups-8-12 Reps

x3 Rounds:
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#fuckaverage #trainaggressive #crossfitseguin #echosierraathletics #gainz #liveyourpassion #traineveryday

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 3, 2016 at 5:33am PDT

WOD

Deadlift+ Hang Squat Clean + Front Squat(1+1+2) Start at 70%

EMOM: 10min:
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Clean( @ 65%-75% of Final weight from above)
Muscle Up

1,2,3,4,5,6,7,8..Continue by 1's

AMRAP 12min:
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WOD

Thrusters-21(95#-M/65#-W)
Double Under-50
200M Run
Thruster-18
Double Under-40
400M Run
Thruster-15
Double Under-30
600M Run
Thruster-9
Double Under-20
800M Run

For Time: 35min Time Cap
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Coach Diana on the Barbell and Bike. She's not letting anything stop her. 8 weeks ACL reconstruction recovery. #echosierraathletics #everydaystrong #unstoppable #liveyourpassion #beautyandstrength #leadfromthefront #strongwoman #assaultbike #barbell #aclrecovery

A photo posted by Echo Sierra Athletics (@echosierra.athletics) on Jul 30, 2016 at 6:40am PDT