No Strength Today
Triple 3’s READ THE SCALING. Don’t use the excuse “I cant do that, I am not coming in.” We will help you scale back so you can do this.

14th session of squats and milk. A few more sessions and then we are done

Warm up- 30 perfect air squat.
If you are not doing squats and milk do 6 sets of heavy 3’s

You have 16 minutes to do this. We are only doing it once this week.

Wod-
3 Rounds for time
15 power cleans 185/135
15 Burpees over your bar.

Scaling-
Reduce weight. Your first 5-10 of each round of the cleans you should be able to do touch and go.

Warm up- Everyone warms up, we are doing the wod first today- Meet at the board right away to go over everything. Strength is after the wod
5 minute bike
Then 3 rounds of
5 pull ups (this is also the time to get your pull up area ready for the wod)
7 KB swings (time to pick your weight for the wod)
Run 200

Wod first today. Its a bench mark wod- Attack it

Happy Monday. Dia De Los Dead Lifts. Happy Birthday Manoli.

Warm Up- Run 800 with a partner and learn one fun fact about them. We will go over fun facts when you all get back
20 Weighted good mornings
40 Walking lunges
20 Deadlifts with an empty bar

Strength- This should take awhile
5 sets of 5 heavy deadlifts… Build up to a heavy weight with 2 or 3 warm up sets, then use that heavy weight for the 5×5

Sunday Funday

Lets see how fast a team can get through this rx
Warm up your squats before. for at least 10 minutes
++FInd a teammate that is going to use the same weights as you!!

Partner wod for time
4 front squats 295/185
60 Burpees
8 BACK squats 275/165
50 Burpees
12 FRONT squats 255/155
40 Burpees
16 Back Squats  225/145
30 Burpees
20 Front Squats 205/135
20 Burpees
24 Back Squats 185/125
10 burpees

Wod 2 if you dare!

12 Minute amrap

Partner 1 complete 7 cals on bike or rower and a 100 m sprint
Both Partners do 3 burpees
Then partner 1 does 7 cals and 100 m sprinter while partner 1 rests