Monday, October 12th, 2015

Strength/Skill: Front Squats (3 x 1 @ 90% 1RM) or Pistols (50 reps, alternating.  Scaling? – use band in cage)

WOD:
100 Wallballs, 20/14 @ 10′
100 Burpees

For time.  Break it up however you want, just make sure all 100 of each are completed by the end.

Young Ryan, learning the ropes and getting strong!

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Saturday, October 10th, 2015

9am: Open Gym!

10am: Team WOD

In teams of three, complete the following for time:
300 Double unders
300 Situps
300 Pushups
Rules: Mix it up however you want, any order is permitted. All three people may be working at the same time to complete the task.

Upgrade:
500 Double-unders
300 Toes to bar
100 Handstand Pushups

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