Monday

Strength
Shoulder Press (add 5 pounds to your 1RM)
5 reps at 65%
5 reps at 75%
Max reps at 85%

WOD
For Time:
21-15-9 reps of: 
Squat Snatch 95#/65#
Chest To Bar Pull-Ups
 

Friday

Strength
Push Press
5 reps at 40%
5 reps at 50%
5 reps at 60%

WOD
Ascending Ladder for 10 Minutes:
3 Clean & Jerks 155#/105#
3 Over-the-Bar Burpees
6/6, 9/9... and so on

Jessica Jones and Karen Pfister

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

Road Kill

Wednesday

Strength
Deadlift
5 reps at 40%
5 reps at 50%
5 reps at 60%

WOD
AMRAP 18:00
80 Wallballs 20#/14#
60 Calorie Row
40 1-Arm DB Snatch 30% of bw (alt arm)
20 Overhead Squats 135#/95#
10 Ring Muscle Ups

Jason Steinke