Tuesday

WOD
For Time:
50/35 Calorie Row
100 Double-Unders
800m Med Ball Run 20#/14#
100 Double-Unders
50/35 Calorie Row

Then

ROMWOD

Monday

WOD
3 Rounds For Time:
30 Hang Power Cleans 115#/80#
30 Wall Balls 20#/14#
30 Calorie Row

Strength
Back Squat
1 Round:
7 Reps @ 74%
5 Reps @ 78%
3 Reps @ 82%

Rest 2:00 between each set of squats

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