Friday

Strength
Front Squat
2x2 at 80%
2x2 at 85%
2x2 at 90%

WOD
"Rosa"
3 Rounds for Time of:
11 Pull Ups
2 Ground to Overhead 135#/95#
49 Deadlifts 135#/95#

MY MOTHER ROSA MARIA OLALDE - 11/02/1949 - 12/03/2012

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
Teams of 3
AMRAP 7:
50 Back Squats 135#/95#
50 Back Squats 185#/135#
AMRAP Back Squats 225#/155#

Rest 3:00

AMRAP 7:
50 Bench Press 135#/95#
50 Bench Press 155#/105#
AMRAP Bench Press 185#/115#

rest 3:00

AMRAP 7: 
50 Hang Power Cleans 115#/80# 
50 Hang Power Cleans 135#/95#
AMRAP Hang Power Cleans 155#/105#

Tuesday

WOD 1
For Time: 
500 Meter Row
30 Wall Balls 20#/14#
30 Box Jumps 24"/20"

500 Meter Row
21 Kettlebell Swings 55#/35#
12 Pull-Ups

500 Meter Row
21 Kettlebell Swings 55#/35#
12 Pull-Ups

500 Meter Row
30 Wall Balls 20#/14# 
30 Box Jumps 24"/20"

WOD 2
For Time:
50 Strict Toes to Bar