October 2, 2013

JASON, VICTOR, DANIEL, KYLE, MATT, ASHLEY, DANIELE

JOE, STEVE, LIZETTE, KATIE, SUE AND DONNA

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STRENGTH:

Front Squat

3@75%,

2@80%,

1@85%

3@80%,

2@85%,

1@90%

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WOD:

Fitness:

AMRAP 12 Minutes

6 Clapping Push-Ups HSPU

12 KB Swings (53/35)

200m Run

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Performance:

AMRAP 12 Minutes

6 HSPU

12 KB Swings (70/53)

200m Run

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Supplemental Performance Training:

Deadlift:

In 5 sets build to a HEAVY 3 reps. (Touch and Go)

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EMOM 20 min

Odd: 7-10 Ring Dips/Bar Dips

Even: 10 GHD Sit-Ups