Tuesday

WOD
AMRAP 4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups

Rest 4:00

AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar

Rest 4:00

AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups

Then

ROMWOD

"Big and Rich" Grabowy

Monday

Strength
Back Squat
4 reps @ 60%
4 reps @ 70%
4 reps @ 75%
2x4 @ 80%

WOD
10 Rounds For Time:
7 Sumo Deadlift High Pulls 95#/65#
7 Front Squats 95#/65#
7 Push Jerks 95#/65#

Look at this gem. Can anyone guess who this is?

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