Wednesday

WOD
"Double Play"
AMRAP 15:
5 Power Snatches 115#/80#
10 Overhead Squats 115#/80#
15 Hang Power Cleans 115#/80#
20/15 Calorie Row
50 Double Unders

*sub 75 Single Unders or 1 Minute of Practice for double unders

Tuesday

Strength
Deadlift
Build to a heavy set of 3

WOD
"Dead Ahead"
4 Rounds For Time:
21 Deadlifts 135#/95#
15 Box Jump Overs 24"/20"
9 Push Jerks 135#/95#

Monday

WOD
"Meatball"
For Time:
75 Wallballs 20#/14#
35/25 Calorie Assault Bike
10 Rounds of "Strict Cindy"
Cindy = 5 Pull Ups + 10 Push Ups + 15 Air Squats

Friday

WOD
"Waterproof"
For Time: 
21 - 15 - 9
Row Calories (Women: 15-10-5) 
Front Squats 95#/65#

15 - 12 - 9
Toes to Bar
Hang Squat Cleans 95#/65#

 12 - 9 - 6
Burpees over Bar
Thrusters 95#/65#