Wednesday

Strength
Push Press
2x5 at 75%
2x3 at 80%

WOD
AMRAP 5:00
50 Wall Ball Buy-In 20#/14#
12 Deadlifts 185#/135#
12 Bar Facing Burpees

Rest 5:00

AMRAP 5:00
35 Wall Ball Buy-In 20#/14#
9 Deadlifts 225#/155#
9 Bar Facing Burpees

Rest 5:00

AMRAP 5:00
20 Wall Ball Buy-In 20#/14#
6 Deadlifts 275#/185#
6 Bar Facing Burpees

Karla Mercado

Tuesday

Strength
Shoulder Press
4x5 @ 75%

WOD
7 Rounds For Time:
400 Meter Run
12 Toes to Bar

Frank Rios and Kevin Agdeppa

Monday

Strength
Back Squat 3x5 @ 75%

WOD
Teams of 3:
AMRAP 25:00
150/100 Calorie Row, 100 Power Cleans 135#/95
150/100 Calorie Row, 80 Push Jerks 135#/95
150/100 Calorie Row, 60 Front Squats 135#/95
150/100 Calorie Row, 40 Clusters 135#/95

Liliana Lechuga

Friday

Strength
Front Squat
Work to a Heavy Single

WOD
For Time: 
800 Meter Run
30 Calorie Row
25 Burpees
20 Clusters 115#/80#

Coach Rosie and John