Wednesday

Strength
Front Squat 3x4 @ 80%

WOD
AMRAP 5:00
2 Rounds:
5 Strict Pull-ups
10 Hand Stand Push Ups
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining

Rest 5:00

AMRAP 5:00
2 Rounds:
5 Strict Pull-ups
10 Hand Stand Push Ups
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining

Liliana "Nena" Guevara

Tuesday

WOD
For Time:
21 Calorie Row
15 Wallballs 20#/14#
9 Deadlifts 185#/135#
9 Calorie Row
15 Wall Balls 20#/14#
21 Deadlifts 185#/135#

Then

ROMWOD

Monday

WOD
For Time:
300m Row
10 Power Snatches 115#/80#
300m Row
10 Squat Clean Thrusters 115#/80#
300m Row
10 Power Snatches 115#/80#

Rest 2:00

300m Row
10 Power Snatches 115#/80#
300m Row
10 Squat Clean Thrusers 115#/80#
300m Row
10 Power Snatches 115#/80#

Dennis Wolfe and Bart Smith

Friday

WOD
CrossFit Open WOD 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target