DAILY WOD

WODs are posted the evening before. Our daily WOD may change or get modified without notice.

A) 21-15-9

RX
Cal Row
Thruster (75/55)
Sit Ups

B) ROMWOD

Notes:

Use a weight you can do unboken on the thrusters for at least the 21.  This is a sprint.  Focus on the intent of the workout, not the RX weight.  

A) Snatch Complex
Every 90 Seconds for 7 Rounds

Rx
Snatch Pull + Snatch
70%-75%-80%-85%-90%-80%-70%

L2
Snatch pull + power snatch
add weight as needed B) For Time

RX
10 Power Snatch (135/95)
15 Thrusters
30 Deadlift
15 Thruster
10 Power Snatch

L1
10 Hang Power Snat...

A) Front Squat
3x5

B) "Jackie"

(12 Min Cap)

RX
1000 M Row
50 Thrusters (45/35)
30 Pull Ups

L1
500 M Row
25 MB Thrusters
15 Ring Rows

Notes:

"Jackie" is a Benchmark.  Go hard and then write down your time.  

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