Monday
Strength
Clean
3 Reps @75-80%
Every 90 seconds x 8
WOD
Complete as many rounds and reps as possible in 8 minutes of:
4 Strict Pull-Ups
8 Alternating Single-Arm Dumbbell Snatches

Tuesday
Strength
Jerk
7×2 @85-90%
WOD
12 minute AMRAP
5 Deadlifts 275/185
7 T2B
9 Ring Push ups

Wednesday
Strength
Back Squat
EMOM x 6
3 Back Squat @75-80%
WOD
AMRAP 15 Minutes
Row 300/250m
21 Overhead Squats 75/55lbs

Thursday
Open Gym
6-7 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.

Friday
Strength
Snatch
EMOM x 10
1 Rep @85-90%
WOD
Nate
20 Minute Amrap
2 MU
4 HSPU
8KB Swings 70/53

Saturday
WOD
“Angie meets Annie”
Partner WOD for time. Break up the rounds of 200 as you like.
50 Double Unders per partner
200 Pullups
40 Double Unders per partner
200 Pushups
30 Double Unders per partner
200 Situps
20 Double Unders per partner
200 Squats
10 Double Unders per partner

Sunday
Strength
Front Squat
5min EMOM
6 reps @70%
WOD
4 Rounds
20 Cal Row
15 Push Press 95/65
10 Burpees