Wednesday

Strength
Power Snatch
1RM

Back Squat
4x2 at 75%

WOD
AMRAP 8:00
10 V-Ups
10 Burpees

Steve Schwabe

Tuesday

ROMWOD

WOD
For Time:
80 Double Unders
80 Air Squats
800 Meter Run
400 Meter Kettlebell/Dumbbell Run 55#/35#
40 Kettlebell Swings 70#/55#
40/30 Calorie Row

Felicia Lopez

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