FRIDAY NOV 4

WARM UP

300 Jump rope

WOD

10 rounds for time

20 situps

20 lunges

FINISH

30 Wall balls

THURSDAY NOV 3

WARM UP

50 Rock climbers

25 leg lifts

15 weighted lunges

WOD

pg 84old/156new

"KING KONG"

3 Rounds for time

1 deadlift

2 muscle ups

3 squat cleans

4 HSPU

FINISH

Max time wall sit

TUESDAY Nov 1

WARM UP

40 Lunges

30 Leg lifts

WOD

"JT"

21-15-9

HSPU

Ring dips

Push ups

FINISH

Front squats

5-4-3-2-1

MONDAY Oct 31

WARM UP

Run 800m

3-3-3 Push Press As much weight as you can!

WOD

pg 86/164 

"ROOM SERVICE"

20 Rounds for time

5 Pushups

5 Squats

5 Situps

FINISH

Row 500m  FOR TIME (2:20W/1:55M) LEVEL 1
                                                      (2:00W/1:45M) LEVEL 2