Tuesday

WOD
21-15-9
Deadlifts, 315#/205#
Box Jumps, 30"/24"

Then

ROMWOD
 

Happy 4th of July - Monday

WOD

3 Rounds for Reps

1:00 Wall-balls 20#/14#(reps)

1:00 Row for Calories

1:00 Box Jumps 20-inch box (reps)

1:00 Kettlebell Swings 55#/35# (reps)

1:00 ABMAT Sit Ups (reps)

1:00 Rest

Friday

WOD
AMRAP 10 of:
10 Hang Power Snatches
10 Overhead Squats
10 Power Cleans
10 Thrusters
10 Sumo Deadlift High Pulls
(95#/65#)

Then

ROMWOD
 

MAHESH MEKA

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.

BERNADETA LESNY AND VERONICA VENANCIO