WOD 9-11-15

WARM UP
1/2 mile run
20 lunges
10 pull-ups

SKILL PRACTICE
Rope climb

9/11 team WOD
100 DL
100 lat pulls
100 shoulder to OH
43 burpees
1/2 mile run

WOD 9-10-15

Warmup
½ mile run
20 lunges
10 pull-ups

20 OH band pulls
30s PVC shoulder stretch

Cleans

WOD
10-1
Push press
Pull ups

*at ANYTIME during WOD you must complete:  800 m run & 1000 m row

WOD 9-9-15

Warm-up
½ mile run
20 lunges
10 pull-ups

Skill Practice
DU

WOD
Chelsea

WOD 9-8-15

Warm-up
1/2 mile run
20 lunges
10 pull ups

Strength
Front squat
8-8-8-8-8-8

4x (for time)
15 box jumps
400 m run