Tuesday

Strength
Romanian Deadlift
4 Sets of 8 Reps

WOD
3 Rounds For Time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps 20”

Team Rosie

Monday

Strength
Pause Front Squat
Build to Moderate Set of 2
Two Second Pause in Bottom

WOD
AMRAP 10:00
3 Kettlebell Swings 55#/35#
3 Goblet Front Squats 55#/35#
3 Burpees
6 Kettlebell Swings 55#/35#
6 Goblet Front Squats 55#/35#
6 Burpees
9 Kettlebell Swings 55#/35#
9 Goblet Front Squats 55#/35#
9 Burpees
12 Kettlebell Swings 55#/35#
12 Goblet Front Squats 55#/35#
12 Burpees
…

Terrence Cunningham

Friday

Strength
Cluster
Work up to a heavy single

WOD
"Fran"
For Time:
21-15-19 reps
Thrusters 95#/65#
Pull Ups 

Thursday

Strength
Hang Power Clean
5-4-3-2-1

WOD
AMRAP 10:00
10 Hang Power Cleans 135#/95#
20 AbMat Sit-Ups
40 Double Unders