Tuesday

WOD
For Time:
21 Deadlifts 225#/155# - 42 Calorie Row - 84 Double-Unders
15 Deadlifts 225#/155# - 30 Calorie Row - 60 Double-Unders
9 Deadlifts 225#/155#  - 18 Calorie Row - 36 Double-Unders

Then

ROMWOD
 

New Daddy, Ted Mason.

Monday

Strength
EMOMx10: 1 Squat Snatch
Then
5×5 Back Squats, same weight across

WOD
3 Rounds for time of:
20 Thrusters 95#/65#
1 minute rest between rounds
 

Zivile Skibarka 6 months of hard work at CrossFit. It works! Looking great Zivile!

Friday

WOD

“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings 55#/35#
12 Pull-Ups

Ninfa Queyquep

Thursday

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.