Monday

WOD
For Time: 
15-12-9
Calorie Row
Power Snatch 95#/65#

Directly Into

15-12-9
Calorie Row
Clean and Jerks 95#/65#

Strength
Back Squat
2 Rounds:
5 Reps @ 80%
3 Reps @ 84%
1 Rep @ 88%

Rest 2:00 between each set of squats

Friday

Strength
On the Minute x 7
3 Deadlifts
Build each set

WOD
4 Rounds For Time: 
21 Deadlifts 135#/95#
15 Box Jump Overs 24"/20"
9 Push Jerks 135#/95#

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

WOD
For Time:
Run 5K

or

250 Burpees

Joey Olalde