9.15.14 – 2RmBS & Pull-Ups & 3 x 3Min AMRAP
September 14, 2014
9.17.14 – FS&HSPU and Metcon(4FRT-T2B,BJ,L)
September 16, 2014

Strength:
Fitness:
Four sets of:
Deadlift x 6-8 reps
Rest 45 seconds
Weighted Step Ups x 5 reps each leg
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

Performance:
Five sets of:
Deadlift x 3-5 reps
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1 (5-7 Seconds rest between reps)
Rest 3 minutes

WOD:
Fitness:
Complete as many rounds and reps as possible in 10 minutes of:
Kettlebell Swings x 15 reps
Ring Rows x 10 reps
Burpees x 10 reps

Performance:
Complete as many rounds and reps as possible in 10 minutes of:
Power Cleans (135/95) x 10 reps
Chest to Bar Pull-Ups x 10 reps
Burpees x 10 reps