Tuesday

Strength
Sumo Deadlift, work up to a heavy triple

WOD
3 Rounds For Time:
60 Double Unders
30 Calorie Row
15 Deadlifts 245#/165#
 

john sales

Monday

Strength
Front Squat work up to a heavy single.

WOD
For Time:
15 Overhead Squats, 135#/95#
15 Chest To Bar Pull Ups
15 Squat Snatches 135#/95#
15 Chest to Bar Pull Ups
15 Front Squats 135#/95#
15 Chest To Bar Pull Ups
15 Squat Cleans 135#/95#
15 Chest To Bar Pull Ups
 

elisa cortez

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