Friday, 9/28/18 Strength 8 Minute EMOM: 3 Overhead Squats WOD 2 Rounds: 50 Calorie Row 25 Handstand Push Ups

Thursday, 9/27/18 WOD For Time: 10-8-6-4-2 Strict Pull Ups *Start every round with 150m Farmers Carry (53#/35#)

Wednesday, 9/26/18 WOD For Time: 40 Calorie Bike 30 Deadlifts (185#/135#) 20 Bar Facing Burpees Rest 5 Minutes 20 Bar Facing Burpees 30 Deadlifts (185#/135#) 40 Calorie Bike

Tuesday, 9/25/18 Accessory Work 3×8 Seated Box Jumps WOD 9 Minute AMRAP: 30 Air Squats 1 Rope Climb *Add 1 rope climb every round

Monday, 9/24/18 Strength 8×1 Split Jerks *Increase weight each set WOD 3 Rounds: 400m Run 21 Toes to Bar 12 Shoulder to Overhead (155#/105#)

Friday, 9/21/18 WOD 21-15-12-9-6-3 Front Squats (135#/95#) Chest to Bar Pull Ups Bar Facing Burpees

Thursday, 9/20/18 WOD Teams of 3… For Time: 1200m Run 900′ Sled Push (70#/45#) 1200m Run

Wednesday, 9/19/18 Skill 10-20-30-40-50-40-30-20-10 Double Unders WOD 4 Rounds: 3 Minutes On/3 Minutes Off: 15/10 Calorie Bike 10 Right Arm Dumbbell Hang Clean and Jerk (50#/35#) 15/10 Calorie Bike 10 Left Arm Dumbbell Hang Clean and Jerk (50#/35#) *start where you left off in the previous round

Tuesday, 9/18/18 WOD For Time: 1k Row 50 Back Squats (115#/85#) 50 Ring Dips

Monday, 9/17/18 Strength 5×3 Deadlifts *Drop and reset every rep WOD Crossfit.com 8/11/18 10 Minute AMRAP: 5 Power Cleans (205#/145#) 10 Toes to Bar