October 4 - 8

It's going to be beautiful outside, we'll get out there as much as we can!

Monday
Skill. Snatch
WOD. 5 Rounds, each for time
7 OH (Front) Squats
500m Row/ 400m Run
*Rest*

Tuesday
Strength. 3x12 Supinated Grip Pull-ups
WOD. For time-ish
5 Rope Climbs
400m Run
4 Rope Climbs
400m Run
3 Rope Climbs
400m Run
2 Rope Climbs
400m Run
1 Rope Climb
400m Run
Bonus: 50 Burpee Box Overs

Weightlifting Wednesday!
Run. 800m
Practice. Handstands
Lift.
5x1 Shoulder Press
5x3 Push Press
5x5 Push Jerk
Run. 800m

Thursday
Strength. 4 Rounds
12 SA DB Row
12 DB Lunge
WOD. 21-15-9
Tire Flip
Tire Jump
Toes-to-Bar
​Bonus. 1/2 mile Run

Friday
Strength. 40 DB Box Step-ups
4x7 Back Squat
4x7 Front Squat
WOD. Nasty Girls