Tuesday

WOD
2 Rounds For Time:
75 Double Unders
21/15 Calorie Row
12 Squat Cleans 135#/95#

Then

2 Rounds For Time:
10 Power Cleans 185#/135#
10 Front Squats 185#/135#
10 Push Jerks 185#/135#
Rest 2:00

Monday

WOD
AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes

AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups

POST WOD
3 Rounds For Quality: 
21 Calorie Bike
15 Med-ball GHD Sit-Ups 20#/14#
9 Glute Ham Raises

Fred Delgado

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