Saturday Oct 8th, 2016

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WOD
October 8th
Strength

Competitive
Split Jerk 3-3-3-3-3-3 @ 70%
Fitness
Push Jerk 2-2-2-2-2-2 @ 75%
Foundations
Push Press 3-3-3-3-3-3

Met Con
For Time Complete:

Competitive
Row 1000m
30 C2B Pull-ups
20 Strict HSPU
15 Front Squat #185/130
20 HSPU
30 Pull-ups
Row 1000m

Fitness
Row 1000m
30 Pull-ups
12 HSPU
15 Front Squat #155/110
12 HSPU
30 Pull-ups
Row 1000m

Foundations
Row 1000m
30 Jumping Pull-ups
25 Push-ups
15 Front Squat #115/80
25 Push-ups
30 Jumping Pull-ups
Row 1000m

Don’t forget about our Community WODs on Monday!

Happy Thanksgiving!

Tuesday’s WOD

October 11th

Turkey Burner – For Time Complete:

1 Mile Run
25 Pull-ups
25 Burpees
25 Wall Balls #14/20
25 Knees To Elbows
50 Kettlebell Swings #1 Pood/1.5 Pood
50 Walking lunges with 45lb plate overhead
400m run