Friday

Strength
Front Squat
3x5 at 70%

WOD
3 Rounds For Time:
10 Chest to Bar Pull-ups
10 Front Squats 165#/110#
10 Burpees

Matt Dzik

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

Strength
Hang Power Clean 3x3 at 70%

Back Squat 3x5 at 75%

WOD
4 x :20 seconds on, :10 seconds off
Sit-ups
Deadlifts 155#/105#
Sit-ups
Deadlifts 155#/105#

Complete all 4 sets of one movement before
advancing to next.

Jack Shannon

Tuesday

Strength 
EMOMx8
3 Power Cleans + 3 Front Squats + 3 Push Jerks 155#/105#

WOD
AMRAP 4:00, Rest 4:00
15-12-9
Wallballs 20#/14#
Chest to Bar Pull-ups
Max Calorie Row in time remaining

AMRAP 4:00, Rest 4:00
15-12-9
Wallballs 20#/14#
Toes to Bar
Max Calorie Row in time remaining

AMRAP 4:00
15-12-9
Wallballs 20#/14#
Pull-ups
Max Calorie Row in time remaining