Tuesday

WOD
For Time:
3 Rounds:
50 Double Unders
20 Wallballs 20#/14#
50 Calorie Row
Then
2 Rounds:
50 Double Unders
20 Wallballs 20#/14#
35 Calorie Row
Then
1 Round:
50 Double Unders
20 Wallballs 20#/14#
20 Calorie Row

Monday

Strength
Back Squat 5x3 at 70%

WOD
4 Rounds For Time:
1 Round of Strict Cindy
15/12 Calorie Row
5 Clean and Jerks 135#/95#
*Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats

Matt Dzik

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