Friday October 31, 2014

Warm Up
2 Rounds:
20 Sit Ups
20 Air Squats
20 American Swings
20 Push Ups

Mats
Ladders

WOD
21-15-9
Choose 4 Movements
1 Barbell Movement
2 Body Weight Movements
1 KettleBell Movement

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Thursday October 30, 2014

Warm Up
2 Rounds:
10 DeadLift
Spiderman Crawl (outside one length)
10 American Swings
15 Burpees

Clean and Jerk 3×15
Back Squat 5×5

WOD – “Blair”
Last Man Standing
Push Press
Max Reps
15kg/ 10kg/ 10#

Superman 3×30 sec