Monday
Strength
High Hang Snatch
Every 90 seconds x 8
2 reps-Increasing
WOD
Lurong Challenge
WOD 3
13 Minute AMRAP
13 T2B
13 KB Swings 70/53
13 Lateral Box Jumps Over 30/24”

Tuesday
Strength
Front Squat
4×8 @70%
WOD
15 Minute AMRAP
40m Farmers Carry
40 Double Unders
20 Push Press 95/65

Wednesday
Strength
Bench Press
5×5 @75%
WOD
800m run
100 Wall ball shots 20/14 to 10/9′
800m run

Thursday
Open Gym
5:30-6:30 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
Deadlift
EMOM x 6 minutes
5 Reps @75%
WOD
4 Rounds
5 Power Cleans 185/125
10 Pull Ups
15 Cal Row

Saturday
WOD
For Time With a Partner:
20 Rounds (alternating)
5 Thrusters 95/65
5 Burpees