9/11 WOD Griff or AMRAP

WOD
for time
Run
800 meters
400 backwards
800 meters
400 meters backwards

Or 18 min. AMRAP
1 mat length T. lunges (45/33) over head
3 inverts
3 wall walks

9/10 WOD

WOD

weighted pull-ups (7-7-5-5-3-3). Post loads

then for time (3 or 5 RNDs)
400 meter
7 overhead Squats (95/65)
8 sumo high pulls (95/65)

9/9 WOD

WOD (5 Rnds)
15 push press (115/75)
10 box jumps (30/24)

9/6 and 9/7 WOD

Cindy will be your trainer for these two days.

9/5 WOD

WOD (20 min. AMRAP)
100 meter
rope climb
8 med ball passes

9/4 WOD

WOD  (21-18-15-12-9-6-3-3-6-9-12-15-18-21)
Kb swings (60/35)
sit-ups
push-ups

8/3 WOD

WOD
front or back squat max

then ( on the min. for 10 min.)
5 front squats (GHAP)(Rx 135/95)
5 dips

reduce to 4 reps each if not completed in a min.