Friday

Strength
Back Squat 1RM

WOD
Row 1,000m
Directly into:
21-15-9
Overhead Squats 115#/80#
Kettlebell Swings 70#/55#

OPEN WOD 13.4

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

The new Dennis and Pat - Bart Smith and Jason Steinke

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