Tuesday, October 8th - Wednesday, October 9th

Tuesday, October 8th

Skillwork:

Handstand Pushups

Strength:

4 x 8 Bench Press @ 75% of One Rep Max

Between sets, 10 Banded Pull Aparts

WOD:

12 Minute AMRAP

Team Tire Flip

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Endurance: 6 am @ ECC

Pick one for time:

1 mile row, 2 mile run

800 meter row, 1 mile run

400 meter row, 800 meter run, 400 meter row, 800 meter run

Endurance: 6 pm @ ECC

1x2 miles

2x 2miles

3x 2 miles

Rest is 3-5 mins between each interval

Wednesday, October 9th

WOD:

"Nicole"

20 Minute AMRAP

400 Meter Run

Max Rep Pullups

Workout is scored by total number of pullups completed in the 20 minutes.  Each set of max rep pullups is to be completed as unbroken, meaning as soon as you come off of the bar, start your 400 meter run.

[Last completed May 29th, 2013]