Workout of the Day
“Rowing Fran”
21-15-9 reps for time of:
Thrusters
Row (calories)

Workout of the Day
Heavy sumo deadlift high pulls, max reps for 1 minute
Rest 3 minutes
Medium sumo deadlift high pulls, max reps for 1 minute
Rest 3 minutes
Light sumo deadlift high pulls, max reps for 1 minute
Rest 3 minutes
Medium sumo deadlift high pulls, max reps for 1 minute
Rest 3 minutes
Heavy sumo deadlift high pulls, max reps for 1 minute
Rx weights for SDHPs are as follows:
Level 4: H=75#/55#, M=65#/45#, L=55#/35#
Level 3: H=65#/45#, M=55#/35#, L=45#/30#
Level 2: H=55#/35#, M=45#/30#, L=35#/25#
Level 1: H=45#/30#, M=35#/25#, L=25#/15#

Workout of the Day
Complete as many rounds as possible in 15 minutes of:
15 Snatch grip overhead walking lunge steps
15 L-pullups
L4: 115/75
L3: 95/65
L2: 75/55
L1: 65/45

Workout of the Day

Make up day:
Complete any WOD programmed this week that you were unable to attend.

Workout of the Day
21-15-9 reps for time of:
Deadlift*, 1.25 x bodyweight
Burpees over the bar

*for every break on the deadlifts, perform either 3 bar muscle-ups, or 9 pull-ups and 9 dips; A “break” is anything longer than an instantaneous touch-and-go into the next rep.

Workout of the Day
Max Rep Double-Unders

then

“Grace”
30 reps for time:
Clean and Jerk (135/95)

For scaling on this workout, it is common to use a 15 rep max (check your Wendler chart data) for clean & jerk.  If that data is not available, it can be estimated from push jerk, split jerk, or clean load history. If you have a history of this benchmark itself, you may base your load this time on the load you selected previously. If you successfully completed all reps in under 5 minutes using a scaled load from prescription, a load increase is warranted this time around. If the time was 10:00 or greater, the load should not be increased.