Workout of the Day
Make up any workout that you missed from Monday through Thursday this week and log your results to the day when that workout was posted.

Workout of the Day
“Nancy”
5 rounds for time of:
400 meter run
15 Overhead squats (95/65 lbs)

Workout of the Day
Power Clean
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

Use as many sets/reps as desired prior to beginning the five “work sets”

Workout of the Day
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Workout of the Day
In front of a clock set for 9 minutes, perform as many sets of consecutive double-unders as possible. Log your longest string of unbroken double-unders during the 9 minutes.
then
“Josh”
For time:
21 Overhead squats (95 lbs)
42 Pull-ups
15 Overhead squats (95 lbs)
30 Pull-ups
9 Overhead squats (95 lbs)
18 Pull-ups

Workout of the Day
Front Squat
Find your 10 rep max.
Use a 10-10-10-10-10-10 rep scheme
Aim for a max load by round 4, then reduce load to 60-70% of that load for rounds 5 & 6.