Strength
Hang Power Snatch
3x3 at 70%
WOD
"Rosie"
For Time:
29 Thrusters 75#/55#
29 Box Jumps 24"/20"
29 Pull Ups
29 Calorie Row
29 Push Press 75#/55#
29 Burpees
29 Kettlebell Swings 55#/35#
88 ABMAT Sit Ups
29:00 Cap
Happy Birthday Coach Rosie
Strength
Front Squat
5x4 at 85%
WOD
3 Rounds For Time:
500 Meter Row
12 Burpees
21 Box Jumps 24"/20"
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
Strength
Power Clean
5x5 at 70%
Push Press
5x5 at 70%
WOD
For Time:
15-10-5
Kettlebell Swings 70#/55#
Toes to Bar
800m Med Ball Run 20#/14#
5-10-15
Kettlebell Swings 70#/55#
Toes to Bar
