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10/14/14 Strength: every 90 seconds complete: 1 clean + 2 hang cleans x 9 minutes Wod: EMOM for 12:00- 8 Wall Balls 20/14# In the

10/13/14 Strength: Back squat 70/8 75/6 80/4 85/4 95/2 Wod: 3 min ME calorie row Rest 2 min: then 10 min amrap 10 kb swings

Barbell 11am

10/10/14 Strength: Front squat 75/6 80/4 85/4 90/3 Wod: 3 rds 20 wall balls 200 m run 2 rds 50 double unders 400 m run

10/9/14 Strength/skill: 12 min running clock *spend this time working upside down HSPU/wall walks/hs walks etc You must also complete 30 strict ring pull-ups/ring rows

10/8/14 Strength: strict press 7×3 heavy as possible Rest 2 min between sets Wod: 400 meter row 25 push press 95/65 25 pull ups 400m