Thursday October 30th

Warm Up 200 M run 10 Dead Lifts 115/7510 Power Cleans 115/75 3 rds NFT WOD Tabata Thursday Hang Cleans 95/45 Slam Ball 35/25 Bar Facing Burpees Pull ups Planks

Wednesday October 29th

Warm Up 25 Squats 2 min Couch Stretch (each leg) Training as group run for time WOD Box jumps 24/20 Burpees KB Swings 53/35 Wall Ball 20/14 21,15,9

Tuesday October 28th

Warm Up Dynamic Stretching Strength Back Squats 3,3,3,3,3 work at 60 to80% of max WOD 5 Dead Lifts 225/155 10 V-ups 5 Squats EMOM for 15 Min

Monday October 27th

Warm Up 10 Front Squats 95/65 10 Burpees 10 Box Jumps 3rds NFT   WOD   Floater 2K row Must row 2k before to Complete WOD.. If rower is open at any time during WOD jump on it.   30 Box Jump, 24/20″ box 30 Slam Ball 35/20 30 Dips 30 One Arm KB Snatch 53/35 (total) 30...