Thursday, September 29th

WOD

“JT on the Run”

For time:
Run 1200m
21 Handstand Push-Ups
21 Ring Dips
21 Push-Ups
Run 800m
15 Handstand Push-Ups
15 Ring Dips
15 Push-Ups
Run 400m
9 Handstand Push-Ups
9 Ring Dips
9 Push-Ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, killed in Afghanistan..

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

Post time to Comments.

Wednesday, September 28th

WOD

Find a one rep max power clean.

Then, with a partner:
100 combined squat cleans for time (135/95)

One partner must hang from the bar while the other partner accumulates cleans.

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Tuesday, September 27th

Flexibility

10 Minutes of Practice
Stalder Press

WOD

Inverse Betty

5 rounds for time:
20 Push Press, 95/65
12 Box Jump, 30/24

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Monday, September 26th

WOD

10-9-8-7-6-5-4-3-2-1 Reps For Time:

Back Squat, 225/155
Strict Burpee Pull-Ups

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Sunday, September 25th

Oly Session

Perform 5 heavy sets of the following complex:

Hang Snatch + Snatch + 2 Overhead Squat

Skill Work

10 Minutes of Practice
Handstand

WOD

As many rounds as possible 12 minutes:
7 Thruster, 115/75
21 Kettlebell Swings, 24/16

Post rounds + reps to Comments.