Friday

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

WOD
"Jackie"
For Time:
1,000m Row
50 Thrusters 45#/35#
30 Pull-ups

*Compare to 2/13/17

Adrian Dominguez and Lea Vaia

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

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"