Sept. 30, 2016

Outside work: (*wear long socks*)
Sleds
Cinder Block Carries
Log Carries
Hammer Swings
Tire Flips
Rope Climbs
Monkey Bars
GHD Sit Ups


WOD: (2 person team)
1000 M Row
50 Front Rack Lunges (95/65)
50 Sit Ups
50 MBC
200 M Sled Drag (75)
50 Sit Ups
50 MBC
50 Front Squats (95/65)
1000 M Row
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Sept. 27, 2016

Warm Up:
500 M Row and Airdyne

Strength: 
Back Squat 3x3x3x3x3
Starting at 70% and go up

WOD: 
"Fight Gone Bad"
3 Rounds for total of 17 minutes
1 minute Wall Balls (20/14)
1 minute Sumo Deadlift High Pull (75/55)
1 minute Box Jumps (20")
1 minute Push Press (75/55)
1 minute Row for Calories
1 minute Rest

Perform 1 minute of work 
at each of the 5 stations. 
Move immediately to the next 
station after 1 minute. 
The clock does not reset 
or stop between exercises. 
One-minute break is allowed 
before repeating each round. 
One point is given for each 
rep, except on the rower 
where each calorie is one point.

Sept. 22, 2016

Warm Up
4 Rounds of 25 Cal. Partner Row
Off person Goblet Sq/Spiderman Stretch

100 DUs or 300 Singles for time

3 Rounds:
5 MBC Wall Balls
5 Pendlay Rows with Barbell
10 Sit Ups
5 Dips
5 Parallette Push Ups
5 Russian KB Swings

WOD
4 Rounds:
15 Wall Balls (20/14)
15 KB Swings Russian (2/1.5)
15 Burpees
15 Toe Through Rings