A) Front Squat; 3 @ 60%, 3 @ 65%, 2 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 90%+ (go for heaviest of the day)

B) CF Metcon

C) Strict press; E2MOM 6min (3 sets) 5 reps @ 70-75%

In teams of 2…

RX

Run 600 m

21 thrusters (pick a challenging pair of db’s or kb’s)

5 rope climbs

Run 600 m

15 thrusters

3 rope climbs

Run 600 m

9 thrusters

A) CF Metcon

B) Work on a gymnastics Strength weakness

Skill: Power Clean 3 RM

Take 15 minutes to build to your heaviest set of 3

Wod:

30 G2O

for time

EC: 5 RNFT

10 MB to toe touch (like a v up with a mb)

10 seated MB throws

S: Front Squat

Take 15-20 min to work up to a heavy 3
WOD:
Every 2 minutes for 14 minutes
100 m run
10 wall balls 20/14

Score: FS weight/ rounds completed

A) CF S-WOD

B) CF Metcon

C) E3MOM x 5 rounds (15min)

200m run

10 burpees to target 6” overhead

Strength: Back Squat & Bench Press

EMOM for 10 minutes (alternating lifts)

Share a squat bar and bench bar with 2-4 people, alternating exercises on the minutes. (Minute 1

2 back squats, minute 2 2 bench press etc…)

Workout of the day - Wednesday, October 5, 2016

Warm Up: 2x - 30 seconds each of
Squats
Push Ups
High Knees Butt Kickers


Skill: Toes to Bar + Hanging Challenge

WOD:

S: 15 min of Handstand practice: Partner up for spotting and get inverted!

Options: Headstands, Handstands against the wall, wall walk ups, pike off box, pike off the ground *bring out gymnastics mats for those who want to give freestanding a try!*
WOD: