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Thursday, September 20th

6 Rounds for Time

5 Handstand Pushups

8 Olympic Bar Curls [45# / 33#]

11 Toes to Bar

Sellout:

4 x Max Rep Ring Dips [Dips to be slow and controlled with elbows tight, no kipping]

THURSDAY ENDURANCE - 4 x 200 meters, 2 x 800 meters, then either 1 x 1 mile or 2 x 1 mile [rest equal to 1/2 work]

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Friday, September 21st

Death by 10 Meters

Athletes to sprint 1 x 10 meters in minute one, 2 x 10 meters in minute two, 3 x 10 meters in minute three, etc.  Continue until you are unable to complete the number of sprints required in that minute.

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Saturday, September 22nd

"RJ"

5 Rounds for Time

800 Meter Run

5 Rope Climbs

50 Pushups

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Sunday, September 23rd

Amnesty - Pick a workout you missed from the previous week [no repeats]

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