28
09
2016

09/29/2016: Thursday

Strength/Skill Warm Up & Mobility WOD Every 3 Min. for 30 Min. 0-3: 100m Heavy Sled Drag 3-6: Max Unbroken Ring Dips (15+) 6-9: :15sec On / :45sec Off x 3 Bike for Calories 9-12: 20 Bench Press (unbroken) 12-15: :90sec Plank Hold *repeat for 30 Min.

25
09
2016

09/26/2016: Monday

Strength/Skill For Load 1 Power Clean + 4 Front Squats + 1 Jerk WOD For Time 1000m Row 800m Run 60 Dumbbell Snatches 55/35# 40 Box Jump Overs 24/20” 20 Single Arm Overhead Walking Lunges *alternating dumbbell snatches **20min Cap