Fri. 11/15/13
PP 4×10 Back Squat 4×10 400m Run 1 Rope Climb -20′ sub: pull up – 3 alt grip & 3 rev. alt grip 30 WBS (20/14) 1 Rope Climb 300m Run 15 KBS (32/24) 1 Rope Climb 15 KBS 200m Run 1 Rope Climb 30 WBS 1 Rope Climb 100m Run (I-Run)
Th. 11/14/13
Deadlifts 5×5 Wod Option 1 Diane (225/155) 21-15-9 Deadlifts HSPU Or Wod Option 2 Manny (115/88) 22-15-8 Cleans -anyway- Thrusters -anyway-
Wed. 11/13/13
200/350/500/350/200m Row 20 DU sub 5 Burpees & 30 singles 10 Pull Ups 5 Burpees 200m Run (out 3 in 1) Final run comes in 2
Tues. 11/12/13
SP 4×10 Jerks 2-2-2-1-1-1-1 15min Cap Buy In: 5 GTO 3 Rounds 20 WBS (20/14) 15 SDHP (115/88) (100/78) (85/68) 10 Dips I-Run out3 in2 Buy Out: 5 GTO
