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Workout for 10/30/2014 – Thursday

Skill
Kettle bell swings
Strength
Max 3 box squat
Accessory
Banded hip bridges 100 total
WOD
21-15-9
Thrusters
Toes To Bar

Workout for 10/29/2014 – Wednesday

Skill
Muscle Ups
Strength
Floor Press vs Chains
WOD
Prowler

Workout for 10/28/2014 – Tuesday

Skill
Box Jump
Strength 
Sumo Pull 6 x 5 & 75-80%
Accessory
Banded Swings 5 x 10
V up 5 x 10
WOD
3 Rounds For Time
500 yard run
35 Pistol Squats
20 pull ups

Workout for 10/27/2014 – Monday

WOD
Tom’s Wall Ball Hell!

Workout for 10/21/2014 – Tuesday

Skill
Double under
Strength
Front squat to low box – 6 x 5
WOD
22 minute AMRAP
10 pull-ups
30 kb swings
50 air squats
2 minute rest

Workout for 10/20/2014 – Monday

Skill
Clean
Strength
Power clean and push press 1rm
Ring push-ups 5 x fail
Ring Row 5 x fail
WOD
6 rounds
Run 400
15 Abmat sit-ups
15 SDHP

Workout for 10/17/14 – Friday

Skill
Hollow Body
Strength
Crazy Chain Press
WOD
3 Rounds For Time
15 Pullups
20 Pushups
25 Situps
30 Squats

Workout for 10/16/14 – Thursday

Capture The Flag!

Workout for 10/15/14 – Wednesday

Skill
Kipping practice
Strength
Fat Bar Bench 3rm
Accessory
Standing triceps extension 5×12
Weighted V-Ups 5×8
WOD
Ascending/descending
Thrusters 5/10/15/20/25
Ring Push-ups 25/20/15/10/5

Workout for 10/14/14 – Tuesday

Skill
Clean
Strength
Power Clean 10 x 2
WOD
100 sdhp
80 sit-ups
60 pull-ups
40 burpees
20 wall ball shots
3 muscle ups