10.9.14 – 20xOTM(Thruster/Burp) and Farmer Walk/Sit-Up
October 8, 2014
10.13.14 – Deadlift and Metcon(3RFT)
October 12, 2014

Strength:

Fitness:
3 Rounds
Deadlift x 6-8
60 Second Rest
Side Planks x 30 Seconds each side
60 Second Rest
Ring Row / Jumping Pull Ups x 6-8
60 Sec0nd Rest

Performance:
15 Minutes to work on either Clean or Snatch Technique.

 

Metcon:

Fitness:
In teams of two, with only one partner working at a time, complete four sets each of:
Row 500 Meters
Wall Ball Shots x 20 reps

Performance:
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Wall Ball Shots x 20 reps
Pull-Ups x Max Reps