Monday, Oct 7th, 2013

Weekly Warm Up: 10 Ring Dips, 5 Slow PVC Front Squats, 10 PVC Snatches (work through Burgener Warm up), 10 Knees to Elbow

Strength: One and a Quarter Front Squats 5x3

WOD: 10 Minute AMRAP

10 Power Cleans (95/65)

30 Double Unders

REC: EMOM for 10 Minutes

Even: 12 weighted pistols with KB at chest

Odd: 12 Walking Lunges with bell pressed overhead