08September2015 – Tuesday

A. Warmup –

B. Strength – 15 Min E3MOM
3 Reps of Paused Front Squats (3 Sec Pause @ Bottom)
*Start at 70% and work to a heavy triple

C. WOD – For Time.
Row 25 Cal
75 Wallballs (20,14)
Row 25 Call

D. Snatch Grip Sott’s Press
4X5 (light weight, focus solely on form and stability overhead)

09September2015 – Wednesday

A. Warmup –

B. Strength – E2MOM for 10 Min:
5 Strict Pullups + 5 Strict Ring Dips

C. WOD – 5RFT
10 DeadLifts (275/185)
10 BoxJumps

10September2015 – Thursday

A. Warmup –

B. Strength – 15 Min Technique Work:
Choose a movements and grab a coach. Spend 15 minutes working through
progressions or techniques on that movement.  Can be any lift, movement,
or mobility issue that you or the coach thinks needs work.

C. WOD – 21 Min E3MOM
200 M Sprint
10 Air Squats
5 TTB

11September2015 – Friday

A. Warmup –

B. Strength – Strict Press:
E2MOM for 10 Min: 3 Reps @70%
*Reset after each rep, no bounce

C. WOD – “Jackie + Annie”
1000 M Row
50 Thrusters (45/35)
30 Pullups
Then
50,40,30,20,10
DU
Situps