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Wednesday 10/25/2017


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

9 min alternating EMOM

3 stations

10 Wall balls 20/14, 10 Knee raises on PU rig, 150 m run

Class divides into 3 groups, each starting at different stations. Class will rotate through each station 3 times.

Workout warmup:

Take 10 min to do:

Power cleans, 5x3 working up to your workout weight. Warmup pullups between sets. 


16 min Amrap

15 Wall Balls (20/14)

10 Pull-ups

5 Power Cleans 135/95, RX+ 155/105, RX++ 185/125


Bench Press

Warm up to 75% then start @80%. Add weight if you can but stay with triples. 


150 DU's

Every time you break alternate doing15 GHD sit ups and GHD back extentions

Earlier Event: October 24
Tuesday 10/24/2017
Later Event: October 26
Thursday 10/26/2017