Tuesday

Strength
Sumo Deadlifts
5x2 reps for max load, unlimited rest between sets

WOD
5 Rounds For Time:
400 Meter Run
21 Burpees
 

Monday

Strength
Back Squat 3x10

WOD
"Jackie"
1000m Row
50 Thrusters, 45#/35#
30 Pull ups
 

MAURA CONDON "Happy Monday!"

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.