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Workout for 9/29/2014 – Monday

Skill
L-Sits
Strength
Close Grip Bench – 5 X 6
Accessory
Bradford press 3 x 15
WOD
5 rounds for time.
5 strict pull-ups
10 kipping pull-ups
20 wall ball
10 front raises

Workout for 9/26/2014 – Friday

Skill
Kipping
Strength
DB Bench PressWOD
Coaches Choice!

Workout for 9/25/2014 – Thursday

Skill
Swings
Strength
Deadlift standing on plates 2 rm
Accessory
Partner glute hams
WOD
Fight Gone Bad
Wall ball
Pistols
T2b
Kb clean
Burpee

Workout for 9/24/2014 – Wednesday

Skill
Agility ladder
Strength 
Stability Ball Db press 4×20
WOD
1 mile run
100 ring rows
100 sit-ups
100 air squats

Workout for 9/23/2014 – Tuesday

Skill
Push Jerks
Strength
Strict Pullups
Accessory
Triceps Extensions
Face PullsWOD
10 Minute AMRAP
10 Shoulder to Overhead
25 Double Unders

Workout for 9/22/2014 – Monday

Skill
SDHP
Strength
Front squat – 10 x 3
WOD
6 Rounds For Time
15 swings
25 wall ball shots

Workout for 9/19/2014 – Friday

Skill
Box Squat tech
Strength 
Low bar box squat 3RM
Accessory
Glute Bridges
V-ups
Band Good Mornings
WOD
Sled Sprints

Workout for 9/18/2014 – Thursday

Skill
Rope Climb
Strength
Bent Rows 10 x 10
WOD
2 minute amraps of the following
Pull-ups
Burpees
Medball Cleans
Air Squats
Run
Lumberjacks
SDHP KB
KB Cleans
Burpee Pull-ups

Workout for 9/17/2014 – Wednesday

Skill
Front Rack Lunges
Strength
Sumo RDLs 5,5,5,5,5
Accessory
Band rows
Ball leg curls
WOD
50 Double Unders
8 Rounds
kb swing x 12
Sit-ups x 12
Then 50 Double Unders

Workout for 9/16/2014 – Tuesday

Skill
Clean Tech
Strength
Power CleansWOD
5 3 Minute Rounds
Run 400 Yards
Wall Ball Shots AMRAP