9.22.14 – Lift and MetCon(Row/WB/KBS/TBJ)
September 21, 2014
9.24.14 – BS and Metcon(L/Burp/DU)
September 23, 2014

Strength

Fitness:
Three sets of:
Strict Press x 6-8 reps
Rest 45 seconds
Ring Rows x 6-8 reps
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

Performance:
Four Sets
Strict Press x 3-5
Rest 1 Minute
Weighted / Strict Pull Ups x 3-5
Rest 2 Minutes

WOD:
4 Rounds for Time:
12 x Shoulder to Overhead (115/85)
12 x Pull Ups
300m Run