Monday

WOD
3 Rounds For Time:
10 Power Cleans 135#/95#
10 Front Squats 135#/95#
10 Jerks 135#/95#
50 Double Unders

Strength
Back Squat
5 reps at 79%
1 rep at 85%
5 reps at 79%
1 rep at 87%
5 reps at 79%
1 rep at 89%

Vito Balice

Friday

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
3 Rounds For Time:
400m Run
21 Burpees

Melanie Dambrogio

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
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