October 25 - 29

In order to offer more fun and exciting challenges we're moving to "beyond the whiteboard"! As we transition to this new system this will be the last week we post workouts to our website. Please ask us for the details this week when we see you in the gym.

Monday
WOD 1. 3 RFT
7 Bar Muscle-ups
21/15 Cal Bike
*Rest 3 minutes*
WOD 2. 3 RFT
21 KBS
15/10 Cal Bike
Strength. 3 Rounds
Max Pull-ups

Tuesday
WOD. 5RFT
50 Single-unders
50m DB Farmer Carry
25 DB Sit-ups
25m DB Front Rack Lunge
Sprint. 50 Burpee Box Jump Overs
Strength. 3 Rounds
Max Dead Hang

Weightlifting Wednesday
WOD. 21.15.9
Clean & Jerk
Chest-to-bar Pull-ups
Strength. 5 Rounds
1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk

Thursday
Strength/ Skill. 3 Rounds
2:00 Handstand Practice
20 DB Box Step-ups
Squat. 7 Rounds
2 OH Squat (sub front or back squat as needed)

Friday
WOD. "Jerry"
Core