31
10
2017

Wednesday: November 01 , 2017

Strength: 2 Squat Snatch + 1 Hang Power Snatch 6 Sets WOD: 5min AMRAP 10 Cal Row 10 TTB -Rest 3 mins- 5min AMRAP 12 Box Jumps 24/20″ 12 Push Ups -Rest 3 mins- 5min AMRAP 15 Wall Balls 20/14# 15 Sit Ups

29
10
2017

Monday: October 30, 2017

Strength: 30 power Cleans 95/65# 20 Front Squats 20 KB Swings 53/35# **Power Output Challenge** WOD: “Karen” 150 Wall Balls 20/14#

18
10
2017

Friday: October 20, 2017

Strength: Bench Press 6 Rep Max Build over 5 sets WOD: 600m Uneven Farmers Carry 53/35# (Kettlebell in both hands) 50 Cal Row 400m Sled Drag 90/50# (on sled) 50 Push-Ups 4″ Deficit/2.5″ Deficit