Friday, 9/29/17 Strength Front Squats 3-2-1-1-1 *Increase weight each set WOD For Time: 40 Power Snatch (75#/55#) 100 Double Unders 60 Thrusters (75#/55#) 100 Double Unders 40 Power Snatch (75#/55#) *15 Minute Time Cap

Thursday, 9/28/17 Pick a Skill WOD 12 min EMOM: 1: 10 Bench Press (155/105) 2: Max Rope Climbs 3: Rest

Wednesday, 9/27/17 Accessory Work 5×8 Sumo Deadlift WOD For Time: 40 Calorie Bike 40 Toes To Bar 20 Calorie Bike 20 Toes To Bar

Tuesday, 9/26/17 Gymnastics Strength 3×12 Strict Pull Ups WOD 3 min AMRAP: 12 KB Swings (53/35) 10 Box Jump Overs (24/20) 8 Burpees Rest 90 Seconds 3 min AMRAP: 10 KB Swings (53/35) 10 Box Jump Overs (24/20) 10 Burpees Rest 90 Seconds 3 min AMRAP: 8 KB swings (53/35) 10 Box…

Monday, 9/25/17 WOD 50 Wall Balls (20#/14#) 15 Power Cleans (135#/95#) 50 Wall Balls (20#/14#) 10 Power Cleans (185#/135#) 50 Wall Balls (20#/14#) 5 Power Cleans (225#/155#) *12 Minute Time Cap Conditioning 4 Sets: 2:00 Max Calorie Row *1:00 Rest

Friday, 9/22/17 Strength 5-4-3-2-1 Push Press (Unbroken) *Rest 90 Seconds after each set *Increase weight each set WOD 6 Rounds: 50′ Single Arm Overhead Walking Lunge (53#/35#) 15 V Ups

Thursday, 9/21/17 “Pick a Skill” WOD For Time: 2k Row *Every 90 seconds perform 5 burpees over the rower

Wednesday, 9/20/17 WOD 15 Minute AMRAP: 200m Run 12 Squat Cleans (135#/95#) 6 Muscle Ups Accessory Work 4×10 (5 each leg) Single Leg RDL’s

Tuesday, 9/19/17 Gymnastics Strength 8 Minute EMOM: 5 Strict Handstand Push Ups WOD 7 Rounds: 7 Wall Balls (30#/20#) 7 Kb Swings (70#/53#) 7 Box Jumps (30″/24″) *16 Minute Time Cap

Monday, 9/18/17 WOD For Time: 30 Snatches (155#/105#) Core Conditioning 8 Minutes (:40 on/:20 off) Alternating Rounds: Calorie Assault Bike Plank Hold