Monday

WOD
"Isabel" 
30 Snatches for time 135#/95#

Strength
Back Squat 3x2, same weight across
 

BRIAN WILLIS

Friday

WOD
21-15-9
Power Cleans, 135#/95#
Ring Dips
400m Run

Then

ROMWOD
 

MONICA MCDONALD

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.

The Kids - Skinny one Michael Passaro (Hercules), Hulkish one Trace Ancona (Zeus)

Wednesday

WOD

A. At the 0:00
EMOMx8: 1 Squat Clean at 80%

B. At the 12:00
EMOMx8: 1 Squat Snatch at 80%

C. At the 25:00
21-18-15-12-9-6-3 unbroken Overhead Squats for time, 95#/65#

ZIVILE SKIBARKA