Friday

Strength
Clean and Jerk
Build to Heavy Single

Front Squat
5x4 at 75%

WOD
For Time:
9 – 7 – 5:
Ring Muscle-Ups
Squat Snatches 135#/95#

Maggie Wadowska

Monday

Strength
Back Squat 8x3 @ 70%

WOD
4 Rounds For Time:
5 Ring Muscle-ups
10 Squat Snatches 115#/85#
15 Box Jump Overs 24"/20"

Brandon Bray

Monday

Strength
Back Squat
5 reps at 80% 
1 rep at 85% 
5 reps at 80% 
1 rep at 90%  
5 reps at 80% 
1 rep at 90%

WOD
3 Rounds For Time:
21 Calorie Row
15 Bar Burpees
9 Squat Snatches 135#/95#

the squat

Wednesday

Strength
Running Clock
Mins 1-8:
EMOMx8: 1 Squat Snatches (85%)
Rest 4:00
Mins 12-20:
EMOMx8: 1 Squat CJ (85%)

WOD
For Time:
150 Double unders
50 Wall Balls 20#/14#
100 Double unders
35 Wall Balls 20#/14#
50 Double unders
20 Wall Balls 20#/14#