Friday

WOD
5 Rounds For Time:
5 Squat Clean Thrusters 135#/95#
10 Chest To Bar Pull Ups

Strength
Back Squat 8x3, same weight across
 

SAM KRAWIEC

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.

Wednesday

Strength
Running Clock
Mins 1-8:
EMOMx8: 2 Squat Snatches (75%)
Rest 4:00
Mins 12-20:
EMOMx8: 2 Squat CJ (75%)
Rest 4:00
 

WOD
3 Rounds For Time:
500m Row
9 Thrusters 115#/85#
 

Tuesday

Strength
Deadlifts 10-8-6-4-2 reps for max load, unlimited rest between sets

WOD
4 Rounds For Time:
12 Deadlifts 205#/145#
12 Burpees
12 Kettlebell Swings, 70#/55#
12 Wall Balls 20"/14"