Happy October. Friday the 7th is Dodger Day. Wear your Dodger Blue in support of their first Playoff Game this year

Monday
Thrusters 5x5
Flat Ring Rows 5x10

B) 1 mile run
15 Squat Cleans 135/95
1 Mile Run
15 Squat Cleans 165/115

Tuesday
Snatch Complex
2 Snatch 1st Pulls
1 Snatch high Pulls
1 Snatch (Full when Possible)

B) 8RFT
5 Box Jumps 36/30
10 Pull ups
15 Seconf L-sit
20 HR Pushups

Wednesday
Lurong Living wod
10 minute amrap
15 Wall Balls 20/14, 14/10
30 Amercian KB Swings 70/53, 53/35, 35/26
60 Double Unders/Singles

B) Push Jerks 5x3
    Dumbell Flys 5x5-12

Thursday
Back Squat 5x4
Sled 5x3

B)Deadlift 10x2

C) Tabata 4 rounds each movement 20:10 GO HARD!
Squats
Sit ups (GHD if Possible)
Row

Friday
Snatch Balance
5x3

B)E3MOM (6 rounds)
15 OH Squats 95/65
10 Bar Facing Burpees
5 Muscle ups (8 Ring Dips)
(rest remainder of 3 min)

Saturday
Max Out Saturday/Repeat or make up lurong living wod

B)Pat Sherwood CF Test 1
400m Run
Fran @75/55
400m Run
Fran 75/65
400m Run

Sunday Closed