Friday

Strength
Back Squat
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 80%
2x3 @ 85%
 

WOD
"22"
AMRAP 22:
22 Wallballs 20#/14#)
22 Power Snatch 75#/55#
22 Box Jumps 24"/20"
22 Push Press 75#/55#
22 Calorie Row

Tracey Power of the Power Bells

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

Nef Avila and Deanna Shubak

Wednesday

Strength
Front Squat 4x5 @ 78%

WOD
For time:
7-6-5-4-3-2-1
Deadlifts 315#/220#
Muscle-ups

Sonia Lechuga

Tuesday

WOD
AMRAP 4
"Fran"
21-15-9
Thrusters 95#/65#
Pull-ups
Rest 4:00

AMRAP 4
"Diane"
21-15-9
Deadlifts 225#/155#
Handstand Push-ups

Rest 4:00

AMRAP 4:
"Grace"
30 Clean & Jerks 135#/95#
Then
ROMWOD

Vito Balice