Strength

Front Squat 6, 6, 6, 6 take 4 sets to build to your heaviest 6

Conditioning

AMRAP in 9 minutes

5 thrusters 155#/105#

5 lateral box jumps 20”*

Strength

Deadlift 5 x 10@60-65% of 1RM (use same weight all sets unless you misjudge)

1 A DB row x 12 ea side AHAP (same weight all sets unless you misjudge)

This is a superset; rest 90-120 s btwn

Partner wod @1:1

300 M ROW FOR TIME

A) Deadlift; build to a heavy double

B) CF Metcon

C) 8 alt pistols, 10 push ups, 4rds for time

Strength

Press 7, 7, 7, 7 take 4 sets to build to your heaviest set of 7; rest 2 min btwn

Conditioning

AMRAP in 5 minutes

5 push press 155#/110

7 C2B pull ups*

Rest 3 minutes

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.