100 Day Push-up Challenge:
Day #39 = 39 Push-ups

Take 15 Minutes to find a heavy complex of:
2 Snatch Push Press + 2 Overhead Squats

Take 15 Minutes to find a heavy 3 RM Deadlift

10 Minutes of Turkish Get-ups for Quality:
*Increase weight if you can. The main focus is core conditioning.

100 Day Push-up Challenge:
Day #38 = 38 Push-ups

28 Minute EMOM for Quality:
Minute 1: 6 Strict Pull-ups
Minute 2: 20 Sit-ups
Minute 3: 6 Strict Ring Dips
Minute 4: 8 Pistols, alternating legs
(*7 rounds total)

100 Day Push-up Challenge:
Day #37 = 37 Push-ups

Back Squat
5-5-5-5

5 Minute AMRAP:
Max Reps Box Jumps (24/10)

*Rest 5 minutes

5 Minute AMRAP:
Row for Max Meters

100 Day Push-up Challenge:
Day #36 = 36 Push-ups

LABOR DAY WODS AT CROSSFIT DECO @ 9:00 and 10:30am

POOL PARTY & POTLUCK AT BELMAR URBAN FLATS 1:00 – 7:00pm

Partner Hero WOD: “Hammer”
Complete 5 Rounds for Time:
5 Power Clean (135/95)
10 Front Squat
5 Jerk
20 Pull-ups
Run 200 meters (switched out for a 90 sec rest)

100 Day Push-up Challenge:
Day #34 = 34 Push-ups

“Helton”
Complete 3 Rounds for Time:
30 Db Squat Cleans (50/35)
30 Burpees
800 meter Run

100 Day Push-up Challenge:
Day #33 = 33 Push-ups

6 Minute EMOM:
8 Handstand Push-ups (Rx)
OR a 30 second Handstand Hold
*Rest 5 Minutes
6 Minute EMOM:
3 Muscle-ups (Rx)
OR 6 Ring Rows & 6 Ring Dips
*Rest 5 Minutes
6 Minute AMRAP:
3 Ground to Overhead (95/65)
6 Front Rack Lunges, in place (95/65)

100 Day Push-up Challenge:
Day #32 = 32 Push-ups

Complete 5 Rounds for Time:
800 meter Run
*Rest 3 minutes

100 Day Push-up Challenge:
Day #31 = 31 Push-ups

Take 20 Minutes to find a Heavy 2RM “touch and go” Power Clean

8 Minute AMRAP Ascending Ladder:
2 Kb Swings (50/35)
2 Burpees
4 Kb Swings
4 Burpees
6, 6 and continue adding 2 until end of AMRAP

100 Day Push-up Challenge:
Day #30 = 30 Push-ups

Run an aerobic mile as a warm-up

15 Minute AMRAP:
40 Double Unders
30 Sit-ups
20 Lateral Box Step-overs (24/20)
10 Chest to Bar Pull-ups

Dessert: 500 meter Row for Time

100 Day Push-up Challenge:
Day #29 = 29 Push-ups

Deadlift
3-3-3-3

“Karen”
150 Wall Ball Shots (20/14)