October 12th, Friday

October 11, 2018 By Winston Thompson

6 and 7am, noon, 4:30(open gym) 5:30 and 6:30pm

5 Rounds
5 Clean and Jerk 135/95
7 GHD Sit Ups
9 Ring Dips

October 10, 2018 By Winston Thompson

70, 80, and 90%

13 minutes
Row 500m
15 Deadlift 185/125
20 Push ups

September 30, 2018 By Winston Thompson

65, 75, and 85%

Metcon (Time)

4 Rounds
5 Clean and Jerks 155/115
10 Box Jumps 24/20
15 Med ball sit ups
-then-
Row 1000, Run 800, or Bike 1600m