30 Oct

10/9 – 10/14

Monday
BB WOD
WOD: 8 RFT (10min cap)
3 2-1 KB Over Burpees
5 Taters (70/53)
7 Sit Ups

Tuesday
SWOD: DL & Strict Pull Ups
WOD: “Cin-DU” by Erik Melvin
20 min AMRAP
1 Round “CinDU” (5 Pull Ups, 10 Push Ups, 15 DUs (1:3))
2 Squat Clean Thrusters (135/95)
2 Rounds CinDU
2 Squat Clean Thrusters
3 Rounds CinDU
2 Squat Clean Thrusters
etc.

Wednesday
BB WOD
WOD: For Time (10 min. cap)
20-15-10-5
Box Jumps (24/20)
HSPU

Thursday
SWOD: Dumbbell Day
WOD: For Time (30 min cap)
800m Run
15 T2B/K2E
20 Wall Balls (20/14)
400m Run
15 T2B/K2E
20 Wall Balls (20/14)
200m Run
15 T2B/K2E
20 Wall Balls (20/14)
400m Run
15 T2B/K2E
20 Wall Balls (20/14)
800m Run

Friday
BB WOD
WOD
Team relay for time
500m row
20 push press (95/65)
30 kbs (70/53)
40 doubles (2:1)

Saturday
Closed – come join us in support of our teams at the AAYMCA Throwdown

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