10.1.14 – Squat and 10 Minute Metcon
September 30, 2014
10.3.14 – Clean and Metcon
October 2, 2014

Workout of the Day:

Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters  or  200m Run
10 Thrusters (95/65)

Rest 5 minutes

Complete as many rounds and reps as possible in 7 minutes of:
20 Jumping Lunges  or  40 Double Unders
20/15 Hand-Release Push-Ups

Rest 5 minutes

Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps (24/20)
10 Push Press  or  Ring Dips