Ok. Sorry for the delay. It was a crazy start to the week. For those following the OLY Strength Program I will get that in digital form as soon as I can. Try to fit in at least 4 metcon a week with that strength training.

Tuesday: WU as needed

Strength: 4x20 Thrusters (unbroken)
               4x 1 min AMRAP Burpees rest 2 minutes

WOD: 3 rounds: 1 minute AMRAP of: Air Dyne
                                                               Hammer Swing
                                                               Ground to OH 30/20 DB
                                                                Tire Flip
                                                                Atomic Push Ups


Wednesday: 
WU: 3x20 Bent row
        3x20 Hammer Curls

Strength: In 8 sets work up to max weighted pull up for 2 reps
                In 8 sets work to max effort weighted Dips for 2 reps
                5 sets of max effort toes to bar

WOD: 25,20,15,10,5  Ball Slams
                                    KBS
                                    Ring Rows

Get full extension on all ball slams!


Thursday: Tabata 2 miles
                  Run or Row

                  Oly Class

Friday: Rest

Saturday: 
WU: Row 1k

Strength: 5 x 20 Cleans 40/30 DB
               5 x max effort HSPU
               5 x max effort L sit

WOD: 10 rounds for time:
            10 Hand release PU
            15 Wall Ball
            30 DU

Sunday:
WU: Tabata whatever

Strength: Strict Press   4x10
               Back Squat  5x12

WOD: 7 rounds:
            14 Box Jump 30/24
             7 Power Snatch 115/85
             3 Muscle Ups
             Rest 1 minute between rounds