Tuesday

WOD
3 Rounds For Time:
24 Cal Row
21 Hang Power Cleans 115#/80#
18 Front Rack Step-Back Lunges 115#/80#
15 Over-the-Bar Burpees

Monday

Strength
Shoulder Press 1RM

WOD
AMRAP 4:00
30 Double Unders
15 Power Snatch 75#/55#

Rest 4:00

AMRAP 4:00
30 Double Unders
12 Power Snatch 95#/65#

Rest 4:00

AMRAP 4:00
30 Double Unders
9 Power Snatch 115#/85#

Heidi O'Brien and Ted Mason

Friday

WOD
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

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

The Doctor