Tuesday

WOD
21-15-9 Deadlifts, 225#/155#
400m run after each set

Then

ROMWOD
 

HEIDI O'BRIEN

Monday

Strength
5×3 Back Squats, same weight across

WOD
3 Rounds For Time:
30 Burpees
30 Pull-Ups
30 Thrusters 75#/55#
 

BRIAN WILLIS

Friday

WOD
100-80-60-40-20 Double Unders
10-8-6-4-2 Overhead Squats, 135#/95#
5-4-3-2-1 Ring Muscle Ups
 

Then

ROMWOD

Deanna Shubak

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.

ROMWOD