Thursday

Skill Practice
Rope Climb Technique

WOD
"Hip Hop"
For Time:
1 Mile Run

Directly Into...

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

Wednesday

Strength
Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

WOD
"Optimus Prime"
AMRAP 7:
Wallballs 20#/14#

On the Minute: 5 Deadlifts 225#/155#

Tuesday

WOD
"Daniella"
For Time:
86 Cal Bike Buy-In

then

6 Rounds of
19 Air Squats
9 Dumbbell Clean and Jerks 50#/35# (one DB)
6 Dumbbell Step Ups 50#/35# (one DB)

then

86 Double Unders Cash-Out (Scale=130 Singles)

Happy 23rd Birthday Coach Daniella.

Monday

Strength
Snatch Complex
Build to Heavy Complex:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

WOD
"Rocket Power"
For Time:
21 Lateral Barbell Burpees
21 Power Snatches 115#/85#
15 Lateral Barbell Burpees
15 Overhead Squats 115#/85#
9 Lateral Barbell Burpees
9 Squat Snatches 115#/85#