Tuesday

WOD
AMRAP 4:
21-15-9:
Power Snatch 75#/55#
Burpees

Rest 4:00

AMRAP 4:
15-12-9:
Power Snatch 95#/65#
Burpees over Bar

Rest 4:00

AMRAP 4:
12-9-6:
Power Snatch 115#/80#
Burpee Box Jumps 24"/20"

Then

ROMWOD

COACH AMY ANCONA

Monday

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

WOD
3 Rounds For Time:
10 Front Squats 185#/135#
20 Chest To Bar Pull Ups
50 Double Unders

MELANIE DAMBROGIO, JENNY NANNINI and EVERETT JONES

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