Friday

Strength
Back Squat 3x8 @ 75%

WOD
3 Rounds For Time:
25 Calorie Row
25 Wallballs 20#/14#
25 Chest To Bar Pull-ups

Bernadeta Lesny

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

Wednesday

Strength
Front Squat 4x5 @ 65%

WOD
For time: 
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* 135#/95#
*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar - that is set one.  Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar - that is set 2

Maggie sanchez

Tuesday

WOD
"Freedom Sauce"
AMRAP 3:
21 Overhead Squats 95#/65#
21 Over Bar Burpees
Max Calorie Row

Rest 3:00

AMRAP 3:
18 Overhead Squats 115#/80#
18 Over Bar Burpees
Max Calorie Row

Rest 3:00

AMRAP 3:
15 Overhead Squats 135#/95#
15 Over Bar Burpees
Max Calorie Row

Rest 3:00

AMRAP 3:
12 Overhead Squats 155#/105#
12 Over Bar Burpees
Max Calorie Row