Don’t forget, goals are going up on the board this week.

Monday 07/10/13

Skill: L-Hold

Strength: Pressing

4×6 @ 70%

MetCon:

Swings x 60 (24/16)

Squats x 50

Sit-ups x 40

Push Press x 30 (2×15) (24/16)

Burpees x 20

Pull-ups x 10

 

Tuesday 08/10/13

Skill: DU

Strength: Dead Lift

6,5,4,3 @ 75%

MetCon: Thruster Ladder

 

Wednesday 09/10/13

Skill: Pull-up

Strength: HBBS

4 x 6 @ 70%

MetCon: Annie

50,40,30,20,10

DU (FUDU)

Sit-ups

 

Thursday 10/10/13

Strength: Push-up

Skill: Jerk

MetCon: AMRAP 11 Mins

Wall Ball x 11 (8/6)

Ring Row x 11

 

Friday 11/10/13

Skill: Frog Stance

Strength: Clean

MetCon: Bear Complex