Friday

Strength
Front Squat
5x5 at 83%

WOD
"Sam"
4 Rounds For time:
8 HSPU
4  Cleans 195#/145#
8 Dumbbell Snatches
9 Deadlifts (same weight as cleans)
28 double unders

Happy Birthday Coach Sam

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

Bart Smith

Wednesday

Strength
Power Clean
5x4 at 80%

Push Press
5x4 at 80%

WOD
AMRAP 7:00
Power Snatch 115#/80#
EMOM: 7 Wall Balls 20#/14#

Wall Balls start on the 0:00

Armand Madlangbayan

Tuesday

WOD 1
For Time: 
30 Clean & Jerks 185#/135#

WOD 2
3 Rounds For Time: 
500 Meter Row
400 Meter Run
rest 3:00 between rounds

Alexis Scotten