Tuesday

WOD
AMRAP 3:
15 Calorie Row
15 Power Cleans 115#/85#

Rest 3:00

AMRAP 3:00
12 Calorie Row
12 Power Cleans 135#/95#

Rest 3:00

AMRAP 3:00
9 Calorie Row
9 Power Cleans 155#/105#

Then

ROMWOD

Liz Youakim

Monday

Strength
Back Squat 8x3 @ 70%

WOD
4 Rounds For Time:
5 Ring Muscle-ups
10 Squat Snatches 115#/85#
15 Box Jump Overs 24"/20"

Brandon Bray

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