Wednesday

Strength
Front Squat 3x3 @ 75%

WOD
AMRAP 6:00  
42 Double-unders
30 Wallballs 20#/14#
18 Toes To Bar

Rest 5 mins

AMRAP 6:00  
21 Double-unders
15 Wallballs 20#/14#
9 Toes To Bar

Judith Montenegro

Wednesday

Strength/Skill
Pull Up Progression

Deadlift (add 10lbs to most recent 1RM)
5 reps at 75%
3 reps at 85%
Max reps at 95%

WOD
25 Burpees
100 Double Unders
2K Row
100 Double Unders
25 Burpees

Jackie Batson

Friday

Strength
Push Press
5 reps @ 65%
5 reps @ 75
Max reps at 85%

WOD
AMRAP 5:00
Power Snatch 115#/80#

AMRAP 4:00
Row for Calories

AMRAP 3:00
Overhead Squats 115#/80#

AMRAP 2:00
Double-unders

Jessica Batson

Friday

Strength
Push Press 1RM

WOD
10 Ring Muscle Ups
150 Double Unders
20 Squat Snatch 135#/95#
150 Double Unders
10 Ring Muscle Ups

Brian Willis