Tuesday

Strength
EMOMx6
3 Power Cleans + 3 Front Squats + 3 Push Jerks 155#/105#

WOD
AMRAP 3, Rest 3:00
21 Calorie Row
21 Burpees
Max Thrusters 75#/55#

AMRAP 3, Rest 3:00
18 Calorie Row
18 Burpees
Max Thrusters 95#/65#

AMRAP 3, Rest 3:00
15 Calorie Row
15 Burpees
Max Thrusters 115#/80#

AMRAP 3
12 Calorie Row
12 Burpees
Max Thrusters 135#/95#

Monday

Strength
Back Squat
5x5 at 85%

WOD
3 Round For Time:
400 Meter Run
15 Clean and Jerks 115#/80#
75 Double-Unders

Deanna Shubak

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