Sept. 25 – Sept. 30, 2017


Monday: WOD: “Big Brown Bear”
1 Bear Complex EMOM (115/75)
Burpee Pullup
AMRAP in 10 minutes
Rest 3 minutes
AMRAP in 3 minutes Double Unders

Tuesday: WOD: “Shoulder Complex”
Strength: Power Cleans EMOM 12 min
then
5 Shoulder Press
10 Push Press
15 Power Jerk
Men’s 95# / Women’s 65#
…For Time..

Wednesday: WOD: “Don’t Put It Down”
100 Wall Balls: Men’s 20# / Women’s 14#
Every time you stop do 10 Pull Ups!
Run or Row afterwards

Thursday: WOD: “Max Overhead”
Hulk Strength Deadlifts
then
Overhead Squats: Men’s 95# / Women’s 65#
AMRAP 5 Min

Friday: WOD: RACE #7
3000M Row
100 Pushups/100 Pullups
Team of 3

Saturday: WOD: “Tired Fran”
1 Mile Run
then
Thrusters: Men’s 95# / Women’s 65#
Pull Ups
21-15-9 Reps …For Time…