Monday
Strength
Clean
4 Reps @75-80%
Every 90 Seconds X 8
WOD
Lurong Challenge WOD 4
For Time:
10 Deadlifts 225/175
20 Double Unders
8 Deadlift
40 Double Under
6 DL
60 DU
4 DL
80 DU
2 DL
100 DU
10 Minute Cap

Tuesday
Strength
Push Press
EMOM x 6
2 Reps @85-90%
WOD
5 Rounds
:30 Row
:30 Rest
:30 Burpees
:60 Rest

Wednesday
Strength
Back Squat
EMOM x 7
3 Reps @80-85%
WOD
9 Minute AMRAP
3 Strict Pull Ups
5 T2B
7 Thrusters 115/80

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
Hang Snatch
(Position 2)
2 Reps Every 90 seconds X 8
(increasing)
WOD
10 Minute AMRAP
3 Front Squats 185/125
1 MU
3 FS
2 MU
3 FS
3 MU
.
.
.
.
Sub C2B/Pull Ups x3 for MU

Saturday
WOD
25 Minute AMRAP
Alternating Rounds
10/8 Cal Row
Shuttle Sprint
15 KB Swings (Heavy)
Shuttle Sprint

Sunday
Strength
Front Squat
EMOM x 6 minutes
@75%
WOD
4 Rounds
100m Run
20 Weighted Lunges
100m Run
20 Wall Balls 20/14 10’/9’