September 28 - October 3

Monday:
Skill
3x 15 GHD Sit-Ups
3x Max Effort Ring Dips Bench Press (Heavy as possible)

WODs:
Peform an 800m Time Trial
Then separately perform
"Half Cindy"
AMRAP 10 Minutes
5 Pull-ups
10 Push-ups
15 Squats

Tuesday:
Skill:
Turkish Get-Up Practice for 7 Minutes
1 Arm Overhead Squat Practice for 5 Minutes

WOD:
Perform a 400m Time Trial
the separately perform
"Jeremy"
21-15-9
Overhead Squat (96/65)
Burpee


Wednesday:
Skill:
100m Time Trial
200m Time Trial

WOD:
10-9-8-7-6-5-4-3-2-1
Chest to Bar Pull-ups
Box Jumps (30"/24")
GHD Sit-ups

Thursday:
Skill:
Shoulder Mobility

WOD:
1 Rep Max Snatch
1 Rep Max Clean
1 Rep Max Jerk
(The clean and jerk may be completed together OR separately)

Friday:
"Jack"
AMRAP 20 Minutes
10 Push Press (115/85)
10 KB Swings (1.5 / 1 pood)
10 Box Jumps (24"/20")

Saturday:
8am: 1 Rep Max Front Squat
*If you are unable to attend Saturday morning, please make time to find your new 1 rep max on Friday instead of Saturday
9am: CrossFit Jenga