Monday 12/1/2025

Strength 
Shoulder Press 5x6
5 sets
6 Shoulder Press
-build across sets by feel-

WOD
"Jack Frost"
4 Sets For Time:
15/12 Calorie Row
15 Thrusters 75#/55#
15 Chest to Bar Pull Ups
-rest 1:1 between sets-

Thursday 03/05/2020

Strength
Overhead Squat
Build to Heavy Set of 3

WOD
"FaceTime"
AMRAP 10:
15 Overhead Squats 95#/65#
12 Sumo Deadlift High Pulls 95#/65#
9 Chest to Bar Pull-ups

Wednesday 02/05/2020

WOD
"Arm & Hammer"
For Time:
Buy-In: 15 Clusters 135#/95#

3 Rounds:
21/15 Calorie Bike
15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters 135#/95#

Tuesday 01/28/2020

WOD
"Speed Limit"
AMRAP 15:
Buy-In: 100/80 Calorie Assault Bike

Directly Into...

Max Rounds:
8 Burpee Box Jumps 24#/20#
8 Chest to Bar Pull-ups