Oct 14

Strength

3 x ME Strict Pull Up

MetCon

10:00 AMRAP

30 Air Squat

30 Sit Up

200m Run

Oct 13

Skill Work

Kipping HSPU

MetCon

"Diane"

21-15-9

Deadlift (225/155)

HSPU

Oct 10

A. 5 x 1 Hang Snatch + 1 OHS

B. 3 x 10-15 GHD Sit Up

Oct 8

Strength

5 x 5 Touch and Go Power Clean

MetCon

For Time:

30 Thrusters

30 Toes To Bar

Oct 7

"Helen"

3 Rounds of:

400m Run

21 KB Swing

12 Pull Up

Cash Out

3 Sets of:

1:00 Plank

1:00 Rest

Oct 6

Coach Ken and Tony giving blood at our annual health fair.

Strength

Front Squat - Heavy Single

MetCon

21-15-9

Power Snatch (105/75)

Burpee

Oct 3

A. 5 x 1 Overhead Squat

B. 20 Turkish Get Up

C. 3 x 15-25 Hip Ext.