10.7.14 – Press and Metcon(12MinAmrap)
October 6, 2014
10.9.14 – 20xOTM(Thruster/Burp) and Farmer Walk/Sit-Up
October 8, 2014

Strength:

Fitness:
Four sets of:
Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Double-Under Practice x 45-60 seconds
Rest 60 seconds
Hollow Hold x 30-60 Seconds
Rest 60 seconds

Performance:
Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes

MetCon:

4 Rounds for Time:
20 x KBS
400m Run / 500m Row
* (Round 1 – Run. Round 2 – Row. Round 3 – Run. Round 4 – Row)

Rest 2 Minutes between each round.