SATURDAY Oct.1

WARM UP

800m run
Stretch

9am:CF Open WOD #2:
15min AMRAP-
9 DL (155/100)
12 push-ups
15 Box Jumps (24"/20") 


10am: Yoga

FRIDAY Sept 30

WARM UP

800m run

WOD

          "DANNY" pg 72 old book

AMRAP 20 min

30 box jumps

20 push ups

30 pullups

FINISH

800m run

THURSDAY SEPT 29TH

WARM UP

500m row

"Shake the Walls" pg86 old book

10 rounds for time

10 sec handstand

10 air squats

FINISH

25 wall ball slams

WEDNESDAY Sept 28

WARM UP

400 jump rope

WOD pg 85 old book

Track lunge for time

Walking lunges 400m

FINISH

Partner stretching

TUESDAY Sept 27th

WARM UP

150 situps

     WOD  pg71

CLAUDIA

5 rounds for time

20 KB swing

400m run

FINISH

Work on goal!

MONDAY Sept 26

WARM UP

50 Flutter kicks

50 Mountain climbers

WOD pg 92

BWR5

5 rounds for time

10 ring dips

15 pull ups

20 handstand push ups

FINISH

Work on splits