October 11th, Wednesday

October 10, 2017 By Winston Thompson

6, 7, and 8am, Noon, 4:30(Open Gym), 5:30, and 6:30pm

70, 80, and 90% of 1RM

in 12 minutes
Row 40 Calories
-then- AMRAP
10 Clapping Push Ups
10 Toes to Bar
10 Deadlifts 225/155

October 9, 2017 By Winston Thompson

70, 80, and 90%

5 rounds
20 box jumps 24/20
20 wall balls 20/14
10 ring dips

October 8, 2017 By Winston Thompson

Heaviest double

12 minutes
5 Cleans Cleans 135/95
10 Deadlifts 135/95
15 Burpees