Friday

Strength
Front Squat
2x2 at 75%
2x2 at 80%
2x2 at 85%

WOD
3 Rounds For Time:
500 Meter Row
12 Deadlifts 275#/185#
21 Box Jumps 30#/24#

Kasia Nowacki. Check out this Jerk. 

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
For Time:
10 Power Snatches 95#/65#
8 Power Snatches 115#/80#
6 Power Snatches 135#/95#
4 Power Snatches 155#/105#
2 Power Snatches 185#/130#

WOD
On the 3:00 x 4 Rounds
20/15 Calorie Row
15 Barbell Facing Burpees
Max Push Presses 135#/95# in time remaining
No rest between rounds

Tuesday

WOD
5 Rounds For Time:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans 115#/80#

Then

ROMWOD