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Thursday, September 19th

Skill Work:

Pullups

Strength:

Front Squat 4 x 8 @ 65% - 75% of ORM

Prowler Push between each set [down and back], athletes choice of weight

Sellout:

3 x 10 Back Extensions

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Endurance: 6am / 6pm @ ECC 

10 Burpees into a 100 meter sprint

Every 90 seconds x 10 Rounds

 

Friday, September 20th

WOD:

18 Minutes as Many Rounds as Possible

15 Box Jumps @ 24"/20"

12 Push Presses @ 115#/85#

9 Toes to Bar

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