Monday

Strength
Overhead Squats 3x3 at 65%

WOD
3 Rounds For Time:
10 Front Squats 185#/135#
20 Chest To Bar Pull-ups
50 Double-unders

Rachel Potter and Sara Fredrickson

Friday

WOD
“AMY 1”
10 MIN EMOM:
ODD: 2 Hang Power Clean, 1 Squat Clean
EVEN: 10 Burpees

Then

“AMY 2”
"Dirty 30"
20 MIN AMRAP:
30 Dumbell Thrusters
30 Alternating Dumbbell Snatches
30 GHD/ABMAT Sit Ups
30 Double Unders
30 Goblet Squats with Dumbbell
30 Handstand Push Ups
*Dumbbell weight is 20% of Body Weight

Happy Birthday Coach Amy

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

Wednesday

Strength
Back Squat
3x5 at 85%

WOD
For time:
20 Deadlifts 225#/155#
20 HSPU
20 Thrusters 95#/65#
20 Pull-ups
20 Power Cleans 135#/95#
20 Ring Dips
30 Wall Balls 20#/14#
10 Power Snatches 135#/95#
*use only 1 barbell swap out weights as needed.