Teams of 3-4

4 quarters

Hold top of pull up for 45 s chin must be over bar / dead hang hold 45 s
3 points for the full 45 s

Tire flips for 45 s
3 points for every 20 flips

Ball slams

Time to enjoy the fruits of last Sunday's labor. . .

Warm up:  run/row afayw; 10 pvc pass thrus, windmills, ohs, fs, sdhp; 10 light sdhp, 5 squat jumps, 10 lunges, 15 sit ups

Skill Focus: OHS or FS  (whichever you did on 9/12)
Warm up and build to a. . .

OHS or FS 3 RM and try and add 2.5 – 5#

Warm up: 400 m run, 10 pass thrus, 10 windmills; 20 s hs hold, 10 lunges w/ frt raise, 10 mb clean shrugs, 10 mb pc, 10 mb pp, 10 ring rows

Mobility:  Overhead/Front rack/shoulders

Skill Focus: Power Clean & Jerk

Warm up: 300 m row, 2 x 5 dips, 10 push ups, 15 sit ups, 20 half burpees

Skill Focus:  Recovery work—banded shoulder work, foam rolling
Work on iso holds (rings, L sits, pillars, hs hold)

WOD All levels:

3 rds 1 min on:

Warm Up: 
10 jumping jacks, 25 yard high knee skip, 5 wall walk ups, 50 yard sprint

Skill Focus: practice control and hitting target on wall balls

WOD:
3 x 3min AMRAP of
6 wall balls
6 box jumps

Warm up: 200 m run/row, 10 pass thrus, 10 jump lunges, 10 scapular pull ups

Skill Focus:  Hang Power Snatch & OHS
Start light and warm up to working weight. . . choose wisely

WOD:

Levels 3

Warm up: 400 m run, 10 reverse lunges, 10 sit ups; 2 rds of Cindy

Mobility:  hip/glute/quad

Skill Focus: Back Squat
Warm up and build to working weight. . .

Levels 2 & 3
Back Squat 3 x max @85% of 1 rm

Warm Up: 10 sit ups, 15 yard one legged forward, 10 push ups, 15 yard one legged backwards hop, 10 push ups, 25 yard sprint, 10 sit ups

Skill Focus: review thruster/find appropriate 1 arm thruster weight

WOD:

We may live in Florida but it's officially fall.  I smell cooler days and beef stew simmering on the stove, shepard's pie, pot roast and other savory seasonal delights.  Most of these dishes will require beef stock.  You can buy some but the conventional brands will be loaded wit