Tuesday

WOD
AMRAP IN 10:00
15 Snatches 115#/75#
20 Deadlifts 115#/75#
25 Box Jump Overs at 30"/24"
20 Hand Release Push Ups
15 Thrusters 115#/75#

Then

ROMWOD

Rachel Potter

Monday

Strength
Shoulder Press
3 reps at 70%
3 reps at 80%
Max Reps at 90%

WOD
AMRAP 15:00
30 Wallballs 20#/14#
20 Kettlebell Swings 55#/35#
5 Ring Muscle-ups

Sergio Avila

Friday

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

WOD
AMRAP 5:00
Power Snatch 115#/80#

AMRAP 4:00
Row for Calories

AMRAP 3:00
Overhead Squats 115#/80#

AMRAP 2:00
Double-unders

Jessica Batson

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

Zack Cisek