Friday

WOD
3 Rounds For Time:
75 Double Unders
50 Air Squats
15 Power Cleans 135#/95#

Strength
Work up to a Heavy Front Squat

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
Overhead Squat
Build to a Heavy Set of 3

WOD
AMRAP 3:00
21 Overhead Squats 95#/65#
21 Burpee Over Bar
Max Calorie Row

Rest 3:00

AMRAP 3:00
18 Overhead Squats 115#/80#
18 Burpee Over Bar
Max Calorie Row

Rest 3:00

AMRAP 3:00
15 Overhead Squats 135#/95#
15 Burpee Over Bar
Max Calorie Row

Rest 3:00

AMRAP 3:00
12 Overhead Squats 155#/105#
12 Burpee Over Bar
Max Calorie Row

Tuesday

Strength
Deadlift
Build to a Heavy Set of 5

WOD
On the Minute x 12 (4 Rounds)
1st: 15 Deadlifts 225#/155#
2nd: 15 V-Ups
3rd: Max Calorie Row