Wednesday

Strength
Front Squat
3 at 80%
1 at 90%
3 at 80%
1 at 90%
3 at 80%
1 at 95%

WOD
For time:
21 - 15 - 9
Row for Calories
Thrusters 95#/65#
Directly into:
15 - 12 - 9
Calorie Row
Hang Squat Cleans 95#/65#
Directly into:
12 - 9 - 6
Over-the-Bar Burpees
Overhead Squats 95#/65#

jeff ptasinski

Tuesday

WOD
For Time: 

Run 5K

or

250 Burpees

Eric ocampo, joselito zosa and Brian Reel

Monday

Strength
Back Squat
3 at 80%
1 at 85%
3 at 80%
1 at 87%
3 at 80%
1 at 90%

WOD
15 Clean and Jerks 135#/95#
800m Run
5 Rope Climbs
800m Run
50 Burpees

*Compare to 7/11/2016

Team experian

Friday

WOD
4 Rounds For Time:
5 Ring Muscle Ups
10 Power Cleans 155#/105#
25 Wallballs 20#/14#

Then

ROMWOD

steve niehoff