Monday

Strength
Back Squat 3x8, same weight across

WOD
5 rounds of:
"C2B Lynne"
Max Bench Press, Bodyweight
Max unbroken Chest To Bar Pull ups*
Rest 3 minutes between sets
 

So long sam!

Friday

Strength
Front Squats 3x8, same weight across

WOD
AMRAP in 18:00:
3 Muslce ups
5 Deadlifts 275#/185#
7 Kipping HSPU

 

These kinds of pics make us happy.

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.

BART SMITH and MARIO IVDFSDHFSJC

Wednesday

Strength
Running Clock
Mins 1-8:
EMOMx8: 1 Squat Snatches (85%)
Rest 4:00
Mins 12-20:
EMOMx8: 1 Squat Clean and Jerk (85%)

WOD
For Time:
75 Double unders
25 Wall Balls
50 Double unders
25 Wall Balls
25 Double unders
10 Wall Balls
 

JOEY OLALDE