MWOD: Row x 2 minutes, smash forarms on barbell sleeve x 1minute/side, smash glutes  on lax ball x 1minute/side, stretch wrists and forearms on floor x 1minute/side, Tspine ext on roller x 30 reps, Roll lats x 1 minute/side

BENCH MARK:

Squat 80% x max reps
Chins 1 set max reps
Clean and press x 2 minutes(75/135)
Push-ups x 1set max reps
Burpees x 2 minutes
Dubs x 2 minutes
500m row

Mwod:  Row 2 mins, Tspine ext over roller x 15, Band hip stretch from rack x 2mins/side, Roll glutes w ball x 1min/side, Band shoulder traction x 1min/side

Bench:   3 @ 70%, 3 @ 80%, 3+ 90%

WOD:

8 Mins AMRAP:
- 8 Renegade Row
- 8 Wall Ball's

~ Rest 2 min

8 Mins AMRAP:
- 8 Front Squat (65/95)
- 8 DB snatch (4/arm)

Mwod:  Row 2 mins, Roll upper back and traps with 2 lacrosse balls ON FLOOR x 1min, Roll lats x 20 passes each, Band lat/tri stretch from rack x 1min/side, Roll glutes x 1 min/side

Military 5 @ 65%, 5 @ 75%, 5+ @ 85%

WOD:  1-2-3-4-5-6-5-4-3-2-1 reps of:

Chins/Body rows
Box Jumps
Burpees

MWOD: Outside hip stretch x 1 minute/side, band shoulder traction x 1minute/side, band tri/lat stretch x 1minute/side, bottom squat x 2 minutes

W.O.D.
# 1
25 thrusters
50 dubs
20 thrusters
40 dubs
15 thrusters
30 dubs
10 thrusters
20 dubs
5 thrusters
10 dubs

#2 
 (if time)
Row - 250m
50 Pull aparts 
Row -200
10 Chin-ups
Row 150
50 Pull aparts

NO BOOTCAMP IN RENFREW: SATURDAY JULY 26! COME WORKOUT IN ARNPRIOR!

MWOD:  Band Hamstring stretch x 1 minute/side, Lax ball glutes x 1 minute/side, Couch stretch x 1 minute/side, Band shoulder traction x 1 minute/side

LIFT: Deadlift- 5 @ 65% 5 @ 75% 5 + @ 85%

WOD:
3 RFT
Run 1 laps of building
30 squats
20 body rows
10 push-ups

Mwod:  Row 1 min, Roll upper back on floor with 2 lacrosse balls-use the "driving the truck" method x 1min,  Roll lats with roller x 20 passes each, Frog stretch x 2mins, Band hip stretch from rack x 2 mins/side

Bench:  5 @ 65%, 5 @ 75%, 5+ @ 85%

AMRAP in 15 mins-add 2 reps to each exercise each round

4 DB RDL's
4 Hand release Push ups
4 Lunges/leg
4 Back Extensions

I think we are due for some Klokov....

MWOD: Bottom Squat x 2 min, roll quads and glutes x 2 minutes. tspine ext on roller x 30reps, Band shoulder traction x 1 minute/side, band shoulder traction x 1 minute/side

NEW MWOD SKILL: Perneacs smash (calf mash 2.0)

LIFT : Military Press Test 3RM (15minutes)

EMOTM x 10 Minutes
Squat Cleans x 2 80% of what you lifted last time