Wed, Oct 18 and Thurs, Oct 19

Wednesday Oly

Clean and Jerk
1 – 1 – 1 – 1 – 1 – 1 – 1

Deadlift
5 – 5 – 5 – 5 – 5

Thursday CrossFit

5 rounds, each 4 minutes:

Run 400m
Max distance row

Rest 2 minutes.

Post distance rowed each interval to comments.

Tuesday, October 17th

Benchmark WOD

“Cindy”
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Air squats

-or-

“Mary”
5 HSPU
10 Pistols
15 Pull-ups

Compare to Thursday, March 30th. Post rounds completed to Comments.

Monday, October 16th

WOD

5 rounds for time:
10 Power Snatch, 95/65
15 Burpee Over the Bar
20 Sit-Ups
1 minute rest

Post time to Comments.

Sunday, October 15th

Oly WOD

2 Jerks Behind the Neck + 1 Jerk
1-1-1-1-1

Pause Back Squat
3-3-3-3-3

CrossFit WOD

Five rounds for time of:
Run 400 meters
20 Box Jumps, 30/24″
10 Strict Pull-Ups

Post time to comments.

Saturday, October 14th

Town Hall today at 1:30!

KHour WOD

For time:
150 Double-unders
Then, Five rounds of:
24/16kg Kettlebell Swing, 21 reps
24/16kg Goblet Squat, 21 reps
Ring Dip, 7 reps
Then, 150 Double-unders

Post time to comments. Higher skill athletes should do ring muscle-ups instead of ring dips today.