Friday

WOD
AMRAP 18:
4 Bar Muscle-ups
8 Power Snatches 115#/80#
16 Box Jumps 24"/20"

Then

ROMWOD

"Jessica"

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

vito balice

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