Friday

Strength
Back Squat 1RM

WOD
1 Round For Time:
30 Power Cleans 185#/130#
30 Burpees Over the Bar
30 Calorie Row

Then

ROMWOD
 

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.

KEVIN KOCH

Wednesday

Strength
Snatch 1RM
Clean and Jerk 1RM

WOD
EMOMx10
5 Front Sqauts for max load
10 HSPU - do as many as possible strict
 

FRANK RIOS and SONIA LECHUGA

Tuesday

Strength
Deadlift Work up to a heavy double deadlift

WOD
4 Rounds:
500 Meter Row
400 Meter Run
30 V-Ups
 

JAMIE MCGOWAN and MIKE REGULA