Wednesday

Strength
Front Squat 5x4 @ 70%

WOD
"Rosa"
3 Rounds for Time of:
11 Pull Ups
 2 Ground to Overhead
135#/95#
49 Deadlifts 135#/95#

My mother Rosa Maria Olalde - 11/02/1949 - 12/03/2012

Tuesday

WOD
AMRAP 4:
3 Rounds:
12 Squat Jumps
9 Hang Power Cleans 95#/65# 
6 Jerks 95#/65#
Time remaining: Max Calorie Row

Rest 4:00

AMRAP 4:
2 Rounds:
12 Squat Jumps
9 Hang Power Cleans 135#/95# 
6 Jerks 135#/95#
Time remaining: Max Calorie Row

Rest 4:00

AMRAP 4
1 Round:
12 Squat Jumps
9 Hang Power Cleans 155#/105#
6 Jerks 155#/105#
Time remaining: Max Calorie Row

Then

ROMWOD

TED MASON

Monday

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

WOD
3Rounds For Time:
500m Row
12 Burpees
21 Box Jumps 24"/20"

LISA SCHMALZ

Friday

WOD
"Open 13.4"
AMRAP 7:
3 Clean & Jerks 135#/95#
3 Toes-to-Bar
6 Clean & Jerks 135#/95#
6 Toes-to-Bar
9 Clean & Jerks 135#/95#
9 Toes-to-Bar
...and so on, until time expires.

Then

ROMWOD

RACHEL POTTER