WOD for Tuesday, 9/30/14: 1000m row 20 power cleans (185#/125#) 40 burpee box jump overs (24″/20″)

WOD for Monday, 9/29/14: 10-1 overhead squats (155#105#) 200m run after each set

WOD for Friday, 9/26/14: 30 burpee muscle-ups rest 2 minutes… 1x800m run

WOD for Thursday, 9/25/14: 3×20 GHD sit ups 3×20 back extensions rest 5 minutes: find your 1RM hang power clean

WOD for Wednesday, 9/24/14: 500m row 10 wall balls (20#/14#) 400m row 20 wall balls 300m row 30 wall balls 200m row 40 wall balls 100m row 50 wall balls

WOD for Tuesday, 9/23/14: AMRAP for 12 minutes: 2 box jump overs (30″/24″) 2 strict handstand push-ups *add two reps per movement, per round

WOD for Monday, 9/22/14: 20 deadlifts (275#/185#) 800m run 20 toes to bar 15 deadlifts 400m run 15 toes to bar 10 deadlifts 200m run 10 toes to bar

WOD for Thursday, 9/18/14: 3 attempts to find a 1RM strict press: rest 5 minutes: 30 strict presses (75%)

WOD for Wednesday, 9/17/14: 20 back squats (155#/105#) 800m run 20 back squats 800m run

WOD for Tuesday, 9/16/14: 3 rounds: 25 GHD sit-ups 10 bar muscle-ups* *5 burpee penalty for every drop off of the bar