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
Strength
Front Squat
5 reps at 77%
1 rep at 83%
5 rep at 77%
1 rep 85%
5 reps at 77%
1 rep at 87%
WOD
AMRAP 13:00
55 Calorie Row
55 Thrusters 95#/65#
55 Pull-ups
55 HSPU
Karla Mercado and Adrianna Olalde
Strength
Back Squat
5 reps at 77%
1 rep at 83%
5 reps at 77%
1 rep at 85%
5 reps at 77%
1 rep at 87%
WOD
5 Rounds For Time:
9 Power Cleans 135#/95#
15 Push-ups
21 Squats
200 Meter Run
Strength
Back Squat
4 reps at 78%
1 rep at 83%
4 reps at 78%
1 rep at 86%
4 reps at 78%
1 rep at 88%
WOD
AMRAP 17:00
20 Calorie Row
17 Power Snatches 75#/55#
20 Box Jumps 24"/20"
17 Wallballs 20#/14#
