9 October 2015



Warm-up: 1000 Meter Row, Run to W. Alabama and 100 DUs (in any order)
Strength/Skill:   (Estimated 15 Mminutes)
Weighted Pull-ups – Find a 1 RM
those that can not do weighted Pull-ups, do a 1RM Weighted Push-up (knees is ok)
Front Squat (135/95)
Push Press/Jerk (135/95)
Double Under Penalty , Everytime you break a set  you owe 20 Double Unders or 40 Singles. or 5 Burpees
Cool Down: Wall Sits 4X1:00 on/off


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