Tuesday

WOD
AMRAP 15:00
30 Double Unders
15 Power Cleans 115#/80#
30 Double Unders
15 Toes to Bar

Accessory Work
5 Rounds for Quality:
4 L-Pull-Ups
8 Ring Pushups
12 Calorie Row 

Monday

ROMWOD

then

WOD
Ascending Ladder for 7 Minutes For Total Reps:
3 Thrusters 95#/65#
3 Barbell-Facing Burpees
6 Thrusters 95#/65# 
6 Barbell-Facing Burpees
9 Thrusters 95#/65# 
9 Barbell-Facing Burpees
go up by 3 reps each round

Strength
On the 1:30 x 7
Hang Squat Snatch + Squat Snatch

Drop between repetitions. Building in weight.

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