Wednesday

Strength
Deadlift 3 x5, same weight across

WOD
"Full Circle"
For Time:
1500m Row
100 Double Unders
50 Calorie Row
100 Double Unders
1500m Row

One of CrossFit 1013's "OGs", Tom G is back.

Tuesday

WOD
"Wise Men"
AMRAP 3:00
Macho Man 135#/95#

Rest 3:00

AMRAP 3:
Macho Man 155#/105#

Rest 3:00

AMRAP 3:

Macho Man 185#/135#

*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Then

ROMWOD

Matt Dzik

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