Friday

WOD
5 Rounds:
On the 4:00
500 Meter Row
1 Round of “DT” 155#/105#

Score is your slowest round
“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

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
AMRAP 4:
27 Calorie Row
21 Power Cleans 135#/95#
15 Burpee Box Jump Overs 24"/20"

Rest 4:00

AMRAP 4:
27 Calorie Row
21 Power Cleans 115#/80#
15 Burpee Box Jump Overs 24"/20"

Rest 4:00

AMRAP 4:
27 Calorie Row
21 Power Cleans 95#/65#
15 Burpee Box Jump Overs 24"/20"

Tuesday

Strength
EMOM x 10
2 Power Snatches (increase weight or same weight across)

WOD
4 Rounds For Time:
15 Power Snatches 75#/55#
30 Double Unders
250 Meter Row

Congratulations to Coach Tom and his wife Dagmara on their new baby girl. Sophia Kapustka born 11/11/17 at 2.32pm.