Friday

Strength
Front Squat
3x3 at 65%

WOD
4 Rounds For Time:
25/18 Calorie Row
18 Wallballs 20#/14#
15 Kettlebell Swings 53#/35#
12 Burpees

Liliana "Nena" Guevara

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

Felix Flores, Teddy, and Angel Reyes

Wednesday

WOD
For Time:
5K Run

or

250 Burpees

Nataliya Beylis

Tuesday

WOD
Complete at Many Reps as Possible in 10 Minutes:
3 Thrusters at 95#/65#
3 Bar Facing Burpees
30 Double Unders

6 Thrusters at 95#/65#
6 Bar Facing Burpees
30 Double Unders

9 Thrusters at 95#/65#
9 Bar Facing Burpees
30 Double Unders
Continue increasing by 3 reps per round

Then

ROMWOD

Jerry Borek