Wednesday

Strength
A.  3 Squat Cleans at 60% 
B.  3 Squat Cleans at 70%
C.  3 Squat Cleans at 75%
D.  2x2 Squat Cleans at 80%

Front Squats
A.  3 reps at 80%
B.  1 rep at 85%
C.  3 reps at 80%
D.  1 rep at 85%
E.  3 reps at 80%
F.  1 rep at 90%

WOD
For Time:
1500m Row
100 Double Unders
50 Wall Balls, 20#/14#
100 Double Unders
1500m Row

Tuesday

WOD
5 Minute Window...
30 Calorie Row + 1 Rounds of Cindy
AMRAP Power Cleans, 155#/105#

-rest 5 mins-

5 Minute Window...
20 Cal Row + 2 Rounds of Cindy
AMRAP Power Cleans, 185#/1353
-5 min rest-

5 Minute Window...
10 Calorie Row + 3 Rounds of Cindy
AMRAP Power Cleans, 225#/155#

denise rosas

Monday

Strength
Back Squat
5 reps at 80%
1 rep at 85%
5 reps at 80%
1 rep at 85%
5 reps at 80%
1 rep at 90%

WOD
For Time:
42 Cal Row
21 Squat Snatch, 95#/65#
30 Cal Row
15 Squat Snatch, 95#/65#
18 Cal Row
9 Squat Snatch, 95#/65#

bart smith

Friday

WOD
AMRAP 18:00
30 Thrusters 95#/65#
30 Box Jump Overs, 24"/20"
30 Cal Row
30 Toes To Bar

Then

ROMWOD

bryan reel