Monday, October 12th, 2015

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

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!


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.

500 Double-unders
300 Toes to bar
100 Handstand Pushups