Wednesday

WOD
For Time:
21-15-9 reps of:
Snatches 135#/95#
ABMAT Sit Ups

Directly into:
21-15-9 reps of:
Clean & Jerks 135#/95#
Bar Muscle-ups

Directly into:
21-15-9 reps of:
Bar Facing Burpees
Toes To Bar

Eric Ocampo and Kevin Agdeppa 

Tuesday

WOD
5 Minute AMRAP of:
10 Power Snatches 95#/65#
10 Box Jumps at 24"/20"

Rest for 2 Minutes

5 Minute AMRAP of:
10 Overhead Squats 95#/65#
10 Box Jumps at 24"/20"

Then

ROMWOD

"MURPH"

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.