10-14-14

Strength – Clean and Jerk 12 min EMOM 3 Deadlift 2 Hang Clean 1 Jerk Men try to get 4 or more reps at or above 155#. Ladies at or above 115#

CONDITIONING 10 min AMRAP 12 Toe to Bar 30 Double Under (3:1 Singles)

If you have been doing the Fall 2014 Challenge then you will need to redo the challenge WOD. (3x) 400m Med Ball Run (20#/14#) 10 Power Cleans (135#/95#) 5 Jerk (135#/95#)

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A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq

10.13.21

A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C

10.12.21

A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8