Friday

Strength
Front Squat 3x3 at 65%

WOD
"Nancy"
5 Rounds For Time:
400m Run
15 Overhead Squats 95#/65#

Hem

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

The Amy WOD aftermath

Wednesday

Strength
Back Squat 3x3 at 65%

WOD
For time:
21 - 15 - 9
Row for Calories
Kettlebell Swings 70#/55#
directly into
18 - 12 - 6:
Row for Calories
Lateral Burpees over the bar
Directly into
12 - 9 - 6:
Squat Cleans 155#/105#
200 Meter Run

Tuesday

WOD
AMRAP 15:
15 Box Jump Overs 24"/20"
12 Ring Dips
9 Power Cleans 155#/105#

Then

ROMWOD