Monday

Strength
Shoulder Press
5 reps @ 65%
5 reps @ 75
Max reps at 85%

WOD
For Time:
30-20-10 reps of:
Pull-ups
Calorie Row
Directly into...
30-20-10 reps of:
Shoulder to Overhead 135#/95#
Jumping Lunges (15/side)

Our Gym's Irving

Friday

Strength
Push Press 1RM

WOD
10 Ring Muscle Ups
150 Double Unders
20 Squat Snatch 135#/95#
150 Double Unders
10 Ring Muscle Ups

Brian Willis

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

Kevin Koch

Wednesday

Strength
Deadlift 1RM

WOD
3 Rounds of:
AMRAP 4:
30/20 Calorie Row
15 Burpees
AMRAP of Double Unders in remaining time
Rest 4 mins between rounds

Joey Zosa