Month

September 2016

Thursday

Pre WOD Front squat 1-1-1-1-1-1-1-1-1-1 Post accumulated load of all 10 reps Workout of the Day For time: 10-9-8-7-6-5-4-3-2-1 Power clean (#155/#105) Burpees

Tuesday

Pre WOD Close grip bench press 5 X 5 Workout of the Day For time 21-15-9 Hang dumbbell squat cleans (#50/#30) Box jumps (30″/24″)  

Friday

Pre WOD Back squat 10-10-10-10 Workout of the Day 12 minutes as many rounds possible 3 power snatch (athlete coice) 30 double unders