10.6.14 – Squat and Metcon(Row/SC)
October 5, 2014
10.8.14 – Lift and Metcon(4RFT-KBS&Run)
October 7, 2014

Strength:

Performance:
Five sets of:
Push Press x 3-5
1:00 Minute Rest
Strict / Weighted Pull-Ups x 3-5
2:00 Minute Rest

Fitness:
Four sets of:
Shoulder Press x 8-10 reps
Rest 45 seconds
Step-Ups with KBs x 8-10 reps each leg
Rest 45 seconds
Toes to Bar x 7-10 reps
Rest 45 seconds

Workout of the Day:

Performance:
Complete as many rounds and reps as possible in 12 minutes of:
6 x Handstand Push-Ups
9 x Box Jump Overs
12 x Toes to Bar

Fitness:
Complete as many rounds and reps as possible in 12 minutes of:
12 x Burpee Box Jump Overs
100 Meter Run