Wednesday

Strength
Deadlift 3x5, same weight across (add 5-10 pounds from last week)

WOD
AMRAP 3:00
75 Double Under  Buy-In
15 Deadlifts 185#/135#
15 Bar Facing Burpees
Rest 3:00

AMRAP 3:00
75 Double Under Buy-in
10 Deadlifts 225#/155#
10 Bar Facing Burpees
Rest 3:00

AMRAP 3:00
75 Double Under Buy-in
5 Deadlifts 275#/185#
5 Bar Facing Burpees

Bart Smith

Tuesday

WOD
3 Rounds For Time:
500 Meter Row
12 Push Jerks 155#/105#
15 Toes To Bar

Then

ROMWOD

Paul Kukulka

Monday

WOD
Teams of 2 AMRAP in 22:00
9 Squat Cleans, 135#/95#
15 Pull Ups
21 Deadlifts 135#/95#

Friday

WOD
In Teams of 2
5 Rounds For Time:
40 Calorie Row
20 Push Press 115#/85#
40 Hand Release Push Ups
 

Sonia Lechuga