We have some longer and heavier WODs this week so I am not programming any strength WODs for this week only. If you feel that you aren’t working hard enough without them, you are welcome to stay late and do a little extra. Or you may come in at a different hour just to lift if you feel short changed.

MONDAY 9-10-18
3 Rounds for time:
25 DB Push Jerks (50,35)
50 Double Unders
25 DB Step-ups (24,20)
50 Double Unders

TUESDAY 9-11-18
For time:
100 Squats
4 Rope Climbs
75 Squats
3 Rope Climbs
50 Squats
2 Rope Climbs
25 Squats
1 Rope Climbs

WEDNESDAY 9-12-18
3 Rounds for time:
800 meter Run
50 Box Jumps (24,20)

THURSDAY 9-13-18
"Nate"
AMRAP in 20:00
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings (70,53)

FRIDAY 9-14-18
EMOM
1 Snatch (45,35)
add 10# each minute until Snatch fails
1 Clean (where Snatch failed)
add 10# each minute until Clean fails
1 Deadlift (where Clean failed)
add 10# until Deadlift fails
record max for each lift

SATURDAY 9-15-18
Open Gym from 8 to 10am
Posted in Workout of the Day

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