Sunday 7/31
RNG at Wayland Track

"LCQ WOD 1"
0:00-4:00
20 Thrusters
Max Bar Muscle Ups
REST 4:00-6:00
6:00-10:00
20 Bar Muscle Ups
Max Thrusters

Sunday 7/31:
RNG at Wayland Track

"Against The Best"
4 Rounds
20 Hang DB Snatch
21/16 Calorie Bike
20 Hang DB Clean + Jerk
20 Meter Handstand Walk
Rest 1 Minute

Sunday 7/31
RNG at the Wayland Track

"Free Yourself"
AMRAP 15
1 Mile Run
in the remaining time
30 Double Unders
5 Sit to Stands
10 Pistols

"Not in the System"
50-40-30-20-10
Push Ups
Squats
Kettlebell Swings
Bicycles Sit Ups

"Normal People"
With a Partner
5 Rounds
300 Meter Run
20 Box Jumps
15 Handstand Push Ups
10 Rope Climbs

"Upgrade"
AMRAP 20
15/12 Calorie Bike
20 DB Overhead Lunges

Sumo Deadlift
3x5, building

Cash Out
AMRAP 9
6 Strict Pull Ups
18 Sit Ups