September 28th:Bench Press 5-5-5 (75%,85%,95%)Conditioning 3 rounds For time:15 Bench Press 135/95 15 Pull Ups*Run 400 meters after each round*Post time completed
September 27th: Deadlift 5-5-5+ (65%,75%,85%)Metcon With a Partner, one works at a time:Complete as many rounds as possible in 20 minutes of:20 Calorie Row20 Wall Ball 20/14 pound ball20 KettleBell Swings 70/53 pounds20 Box Jumps 24/20 inch box post...
September 25th:Front Squat 5-5-5 (65%,75%,85)Conditioning5 rounds for time of:50 double-unders50-ft. single-arm overhead lungeMen: 50-lb. dumbbellWomen: 35-lb. dumbbellpost time completed