Wednesday

Strength
Back Squat
3 Sets of 2
1 Set at Each Percentage: 83-85-87%

WOD
"Girl Power"
AMRAP 18:
21/15 Calorie Assault Bike
3 Rounds of "Cindy"10 Power Snatches 115#/80#
*1 Round of Cindy = 5 Pull Ups + 10 Push Ups + 15 Air Squats

Tuesday

WOD
”Layup”
50-40-30-20-10:
Double Unders
AbMat Sit-ups

Directly Into...

5-10-15-20-25:
Kettlebell Swings 55#/35#
Wallballs 20#/14#

Monday

Strength
Push Jerk
Build to Heavy Set of 3

WOD
"Go Fish"
For Time:

1,000 Meter Row

Directly Into...

3 Rounds:
21 Deadlifts 135#/95#
15 Lateral Barbell Burpees
9 Push Jerks 135#/95#

Friday

WOD
"Sea Legs"
3 Rounds:
500 Meter Row
12 Front Squats 155#/105#
21 Box Jump Overs 24"/20"