Wednesday

WOD
"Waterlogged"
1,000 Meter Row

Directly Into…

30 Dumbbell Snatches 50#/35#
15 Burpee Box Jumps 24"/20"
20 Dumbbell Snatches 50#/35#
10 Burpee Box Jumps 24"/20"
10 Dumbbell Snatches 50#/35#
5 Burpee Box Jumps 24"/20"

Tuesday

Strength
Front Squat
Build to a heavy single

WOD
"Front Runner"
For Time:
200 Meter Row, 2 Front Squats
200 Meter Row, 4 Front Squats
200 Meter Row, 6 Front Squats
200 Meter Row, 8 Front Squats
200 Meter Row, 10 Front Squats

Barbell: 165#/110#

Monday

WOD
4 Rounds For Time:
21/15 Calorie Assault Bike
15 Toes to Bar
7 Power Clean and Jerks 155#/105#

Friday

Strength
Push Press 4x6 (same weight across)

 WOD
"Denim"
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats 115#/80#