Wednesday

Strength
Back Squat
4 reps at 60%
4 reps at 65%
4 reps at 70%
4 reps at 75%
3x4 at 80%

WOD
5 Rounds For Time:
30 Calorie Row
10 Bench Press 185#/125#
5 Box Jumps 30#/24#
*Bench Press Scaling Options:
135#/95#
95#/65#
65#/45#

Tuesday

WOD
"EMILIO"
AMRAP in 28:00
200 Double Unders
150 Sit Ups
100 Walking Lunges 45#/25#
50 Push Ups
*3 Burpees every minute on the minute
*walking lunge weight can be held in any position

Happy birthday coach Emilio

Monday

Strength
Back Squat
5 reps at 60%
5 reps at 65%
5 reps at 70%
3x5 at 75%

WOD
For Time:
27 Power Snatch 75#/55#
27 Wallballs 20#/14#
800m Run
21 Power Snatch 75#/55#
21 Wallballs 20#/14#
600m Run
15 Power Snatch 75#/55#
15 Wallballs 20#/14#
400m Run
9 Power Snatch 75#/55#
9 Wallballs 20#/14#
200m Run

Coach Tom and Matt Houlihan

Friday

Strength
Front Squat
5 reps at 60%
5 reps at 65%
3x5 at 70%

WOD
"DT"
5 Rounds For Time:
12 Deadlifts 155#/105#
9 Hang Power Cleans 155#/105#
6 Push Jerks 155#/105#

Daisy Herrera