Monday

WOD
Teams of 2:
1000 Meter Row “Buy-In”
4 rounds:
9 Rope Climbs
11 Bear Complexes 135#/95#
1500 Meter Row “Cash-Out”

*1 Bear Complex: 
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Jackie Batson and Lauren Chan

Friday

Strength
Clean and Jerk
2 reps at 60%
2 reps at 70%
2 reps at 75%
2 reps at 80%
1 rep at 85%

Front Squat
3x5 at 75%

WOD
For Time:
21-15-9
Squat Snatch 95#/65#
Chest to Bar Pull-ups

Jeremy Peterson

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
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