Tuesday, October 1st - Wednesday, October 2nd

Tuesday, October 1st

Skillwork:

Double Unders

Strength:

7 x 3 Deadlift begin @ 75% and increase load

WOD:

8 Minute AMRAP

3 Deadlift @ Bodyweight

6 Toes to Bar

9 Box Jumps @ 24"/20" [looking for explosion off the ground with two feet, scale height as needed]

------------------------------------

Endurance: 6 am @ ECC

Prowler Mile

Endurance: 6 pm @ ECC

4, 6 or 8 x 400 Meters

Equal Work:Rest ratio

Wednesday, October 2nd

Skillwork:

Pullups / Bar Muscleups

WOD:

20 x On the Minute of:

Odd Minutes = 2 singles of Squat Cleans @ 80% of ORM

Even Minute = pick one of [5 unbroken pullups, 5 unbroken chest to bar pullups or 3 unbroken bar muscleups]