Friday- October 13th

Weekly Warm-Up

*PVC Warm-UP

*10 Jumping Squats

*Butt Kickers

*Floor Touches

*10 Burpees

*Quad Pulls

*Samson Lunges

*10 Jumping Jacks

*3 Touches

*Bear Crawl

*Huggers/Skiers (swing arms)

A. Strength/Skill

General Fitness:

3 sets of: *Dumbbell or Barbell Push Press x 6-8 reps Rest 45 seconds *Walking Lunges with Kettlebells x 20 reps @ 2011 Rest 45 seconds *Ring Rows x 8-10 reps @ 2111 Rest 45 seconds

Performance:

*Take 15-20 minutes to build to today’s 1-RM Push Press

B. WOD

Every 6 minutes, for 18 minutes (3 sets) for times: Run 400 Meters 15 Hang Cleans (115/75 lbs) (GF: 15 Deadlifts) 15 Toes to Bar (GF: 15 V-Ups)

C. Cool-Down:

Stretch/Roll out for 60 seconds each

*Abs

*Posterier

*Hips