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#

Strength
Back Squat
5 reps at 70%
5 reps at 75%
5 reps at 78%

Danny Romero

Monday

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

WOD
"Jackie"
1,000m Row
50 thrusters 45#/35#
30 Pull-ups

Jessica Batson

Friday

Strength/Skill
Pull Ups
3x10
Kipping Progression

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

WOD
AMRAP 18:00
30 Push Jerks 115#/80#
30 Box Jumps 24"/20"
30 Cal Row
30 Toes To Bar

Ninfa Queyquep

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

Miguel Rivera