Monday

Strength
Front Squat
2 reps at 60%
2 reps at 70%
2 reps at 75%
2 resp at 80%
2 reps at 85%
2x1 at 90%

WOD
AMRAP 18:00
18/12 Calorie Row
15 Box Jump Overs 24"/20"
12 Toes To Bar
9 DB Front Squats 20% of bw in each hand

"GRACE"

Friday

Strength
Front Squat
2 reps at 60%
2 reps at 70%
2 resp at 75%
2 reps at 80%
2x2 at 85%

WOD
Teams of 2
AMRAP 20:
40 Double Unders
12/9 Cal Row
12 Thrusters 65#/45#

*Partners complete full rounds,
the switch.

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

Adrianna Olalde

Wednesday

Strength
Front Squat 1RM

WOD
"Fran"
For Time:
21-15-9 reps of:
Thrusters 95#
Pull Ups

Pedro Castro and Michelle Mason