Monday, October 23rd

WOD

Overhead squat
1-1-1-1-1-1-1

Then, complete six rounds for reps:
30 seconds of burpees
30 seconds of thrusters, 75/55

Post all loads and total reps to Comments.

Sunday, October 22nd

Oly WOD

Snatch Pull + Snatch
1 – 1 – 1 – 1 – 1 – 1 – 1

Three Position Clean
1 – 1 – 1 – 1 – 1

CrossFit WOD 

Complete as many rounds as possible in 15 minutes of:
50 second handstand hold
50-ft. broad jump
50-ft. lunge

Post rounds completed to comments.
Higher skill athletes should sub a 50ft hs walk for the hs hold today.

Cash-Out
On the minute for 10 minutes:
Toes to bar

Saturday, October 21st

WOD:
Fight Gone Bad…er..err
Five rounds for reps of:
1 minute Wallballs 20/14
1 minute SDHP 75/55
1 minute Box Jumps, 20″
1 minute Push Press, 75/55
1 minute Row (for calories)
1 minute Rest

Compare to 4/25/15. Post total reps to Comments.

Friday, October 20th

WOD

15-12-9 reps for time of:
95/135-lb. power cleans
95/135-lb. thrusters

Post time to comments.

Cash-Out

30 Strict Pull-Ups

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.