Friday

Strength
Push Press
5 reps @ 75%
3 reps @ 85%
Max reps @ 95%

WOD
2 Rounds For Time:
21 Overhead Squats 95#/65#
21 Chest To Bar Pull-ups
21 Power Snatch 95#/65#
21 Over-the-Bar Burpees

Deanna Shubak

Thursday

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.

You may also come in and do a nice long ROMWOD

Maya Bogacz

Wednesday

Strength
Deadlift
5 reps @ 75%
3 reps @ 85%
Max reps @ 95%

WOD
3 Rounds For Time
20 Power Cleans 135#/95#
20 Wallballs 20#/14#
20 Calorie Row

Liliana Lechuga

Tuesday

WOD
For Time, 17:00 time cap:
Complete 50-40-30-20-10 of the following movements for time:
Wall Balls 20#/14# (10 ft target for men and women)
Double Unders
Wall Sit Ups

Zaneta Deka