300 M ROW FOR TIME

A) Power Clean + push press + push jerk; heaviest for the day

B) CF Metcon

C) 15ghd sit ups, 15 toes to bar, 4rds not for time

Back Squat 10, 10, 10, 7, 7, max

10@40% rest 60 s; 10@50% rest 90 s; 10@55% rest 90 s; 7@60% rest 90-120 s;

7@65% rest 2-3 min; max@70% -- goal is 10+

300 M Row for time

A) Back Squat; 2rm

B) CF Metcon

C) 7min amrap; 1 muscle up, 20’ hs walk, 2 mu, 20’ hs walk, 3 mu, 20’ hs

walk etc.

“Julie”

10 single arm kb or db thrusters (5ea arm)(50/35)

1 legless rope climb *sub 10 ring rows

15 goblet lunge (alternate)(50/35)

9 burpees

9rds for time

October 1st, 2015, 9 injured, 9 killed.

A) CF Metcon

B) Work on a weakness

A) Strength: Bench Press; 2RM

B) Metcon: Teams of 2

10 db bench

20 sit ups

Down back sprint on turf

10rds (5ea) (weight approx. 25% of 1rm bench in ea hand)

A) Snatch; heaviest double for the day. (drop and reset between reps)

B) CF Metcon

C) For time: 30 chest to bar pull ups, 600m row

A) Speed: 10 x 100m sprint (1:1 w/ a partner ea does 10)

B) Metcon:

5 deadlift (275/205)

10 wallballs (20/14)

11min AMRAP

A) Oly: Power Clean; build to heaviest singe for the day (20min) (form emphasized)

B) Metcon:

3 power cleans (155/105)

9 box jumps (24/20)

10min AMRAP

Everyone getting EXPLOSIVE!