October 11 - 15

Monday
Strength. 6x2 Front Squat
WOD 1. 21-15-9
DB Thruster
Bike (or run)
WOD 2. 50-35-20
GHD SU
1:00 Plank

Tuesday
Strength. 3 Rounds
7L + 7R Turkish Get-ups + 7 Strict Pull-ups
WOD. "JT"

Weightlifting Wednesday
Strength. 4x3 Power Clean + 4x2 Squat Clean
WOD. "Randy"

Thursday
Strength. 3x 7 Power Clean + 7 Thrusters
WOD. For Time
40 Doubles
40 Thursters (95/65)
40 Doubles
40 Pull-ups
40 Doubles
40 Bar Facing Burpee
40 Doubles

Friday
WOD. 45 minutes of steady state cardio!
You can row, bike, run, do intervals, go out to the trails, ride your bike... just get up and do something!!!!