9.19.14 – Weighted PU/PU and Metcon(PU/KBS/300m)
September 18, 2014
9.23.14 – SP/PU and Metcon(PP/PU/300m)
September 22, 2014

Strength:

Fitness:
Four sets of:
Deadlift x 4-6 reps
Rest 45 seconds
Tall Box Jumps x 1.1.1.1.
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

Performance:
Five sets of:
Clean x 1.1.1.
(rest 10 seconds between each single)
Rest 2-3 minutes

WOD:
Three sets for time of:
250 Meter Row
Wall Ball Shots x 20 reps
Kettlebell Swings x 15 reps
Tall Box Jump x 10 reps
Rest 3 minutes