Friday

WOD

For Time:
21 DB Thrusters 20% of BW
40 Calorie Row
18 DB Thrusters 20% of BW
40 Calorie Row
15 DB Thrusters 20% of BW
40 Calorie Row

Then

ROMWOD
 

JACKIE BATSON

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.

Wednesday

Strength

With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 75% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 75% every 40 seconds (this set is 8 mins)  

WOD
For Time:
75 Wall Balls 20#/14#
50 Toes To Bar
50 Wall Balls 20#/14#
25 Toes To Bar

MIKE REGULA

Tuesday

WOD
3 Rounds:
21 Calorie Row
15 Power Cleans 155#/105#
9 Box Jumps 30"/24"
 

Then

ROMWOD

ZACK CISZEK