Monday

Strength
Back Squat 3x2, same weight across

WOD
4 Rounds For Time:
400m Run
4 Muscle Ups
40 Double Unders
 

Tires, Sleds and Yokes Comp

Friday

WOD
For time:
18-15-12 of:
Calorie Row
Power Snatch 95#/65#
Directly into…
18-15-12 of:
Toes To Bar
Overhead Squats 95#/65#

Then

ROMWOD
 

DENISE ROSAS

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.

You may also come in and do a nice long ROMWOD.

ROMWOD

Wednesday

WOD

With a running clock…
A. At the 0:00
EMOMx9:  1 Power Clean at 75% 

B. At the 12:00
EMOMx9:  1 Power Snatch at 75%

C. At the 25:00
4×20 Unbroken Deadlifts at 225#/155# for time.

MELANIE DAMBROGIO