October 2016

Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day 5 Rounds 12 Power Cleans (95/65) 12 Burpees (to 6” target) 12 KBS (53/35)

Strength Practice Sumo deadlift high pulls (SDHP) Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day 3 Rounds (adv. 4 Rounds) 50Ft. Front Rack Lunges (135/95) 100ft. Overhead Carry (135/95) 50 Sit-ups

Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day AMRAP 5: Buy-in: 50 Double-unders (3×1 singles) 12 Deadlifts (205/155) 12 Pull-ups Rest 1:00 AMRAP 5: Buy-in: 75 Double-unders 9 Deadlifts (205/155) 9 Pullups Rest 1:00 AMRAP 5: Buy-in: 100 Double-unders 6 Deadlifts (205/155) 6 Pullups Score = total reps for Deadlifts …

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Strength Back Squat 5×5 Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day 10min EMOM Even: 10 Wall Balls (20/14) Odd: Max rep Push-ups

Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day Open WOD 12.3 Complete as many rounds as possible in 18 mins of: 15 Box Jumps, (24/20 in) 12 Push Press, (115/75) 9 KtoE (T2B)

Strength Find 1RM Clean & Jerk Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day 3 rounds for time of: 5 Stone Ground To Shoulder (116/70) 20 V-ups Run 400 m

Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day 7 Rounds for time. 7 Thrusters (adv. 75/55) 7 Burpees (adv. jump to approx. 6” target) 7 Pull-ups (adv. chest to bar)