Saturday

WOD
"Three Stooges"
Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs 24"/20"
100 Power Snatches 95#/65#
30 Pull Ups
100 Power Snatches 75#/55#
100 Box Jump Overs 24"/20"
100/70 Calorie Row

Friday

WOD
"Rush Hour"
On the 4:00 x 5 Rounds:
14/10 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches 135#/95#

Friday

Strength
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 79% of 1RM Front Squat For Both Lifts

WOD
"Sore Eyes"
AMRAP 20:
20 Wallballs 20#/14#
20 Power Snatches 75#/55#
20 Box Jumps 24”/20”
20 Push Presses 75#/55#
20/14 Calorie Row

Friday

Strength
Overhead Squat
Build to a Heavy Double

WOD
For Time: 
35/25 Calorie Row
27 Chest to Bar Pull-Ups
21 Power Snatches 115#/80#
15 Overhead Squats 115#/80# 
9 Squat Snatches 115#/80#