Mon. 10/21/13
SP 5×5 PP 5×3 FS 5×5 3 Rounds 10 Renegade Rows (5 rows per side) 10 DB High Hang Power a Clean & Press 10 DB BackStep Lunges ( 5 per leg) 10 Singles 10 DU – sub 5 Burpees 10 Singles 1 set of DB only
Sat. 10/19/13
Sat. Wod in the park Royal Palm Commons Park The gym will be closed for Camargo Seminar. See our Facebook page for additional information.
Fri. 10/18/13
Split Jerk 3-3-2-2-1-1-1-1 ——————— EMOM 8min 1 Bear Complex + 1 Hang Power Clean All reps unbroken on all sets for Rx designation otherwise just note the load and fail round. Rx1 (135/103) Rx2 (115/88) Rx3 (100/73)
Wed. 10/17/13
Back Squats 5×5 Build to Heavy ———————————— Buy In: 400m Run 1 Rope Climb 20′ 200m Run 1 Rope Island Run 1 Rope 3 Rounds 5 Dbl. KBS 10 Burpees onto 45# plate 15 WBS