Monday

Strength
Shoulder Press 3 x 5, same weight across

WOD
4 Rounds For Time:
21 Wallballs 20#/14#
18 Hang Power Snatches 75#/55#
15 Bar Facing Burpees
12 Chest To Bar Pull Ups

Friday

Strength
Back Squat 3x8 @ 80%

WOD
"Open 16.4"
AMRAP 13:
55 Deadlifts 225#/155#
55 Wallballs 20#/14#
55 Calorie Row
55 HSPU

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

One day we'll have more of these available for everyone.

Wednesday

Strength
Back Squat 5x4 @ 70%

WOD
For Time:
3 Rounds Bergeron Beep Test*
50/40 Cal Row

3 Rounds Bergeron Beep Test
50/40 Cal Row

3 Rounds Bergeron Beep Test

*Bergeron Beep Test = 7 Thrusters 75#/55#, 7 Pull-ups, 7 Burpees