Friday

Strength
Back Squat 2x3 @ 65%

WOD
3 Rounds For Time:
15 Burpee Box Jump Overs 24#/20#
12 Power Cleans, 185#/135#
9 Ring Muscle ups

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

A powerless Hercules

Wednesday

WOD
Teams of 3:
AMRAP 25:00
100 Calorie Row
50 Power Cleans 135#/95#
100 Calorie Row
50 Power Cleans 155#/105#
100 Calorie Row
50 Power Cleans 185#/135#
100 Calorie Row
Max Power Cleans 205#/145#

He is now "Skinny" Bobby

Tuesday

Skill
Handstand Push Up Progressions

WOD
For time:
Buy-in: 50/35 Calorie Row
5 Rounds:
10 Burpees
10 Toes To Bar
Buy-out: 50/35 Calorie Row