Monday, September 16
WOD: 7 Rounds for Time
10 Overhead Walking Lunges 25/45
2 Turkish Get-Ups 35/55
10 SDLHP 35/55
1 Rope Climb (scale with 8 ring rows)
*28 Minute Time Cap
Tuesday, September 17
WOD: 24 Minute AMRAP
* 800 Meter Row Buy In
12 Russian Kettlebell Swings 35/55
20 Strict Bent Over Rows 25/45 (10 Each Side)
20 Back Extensions
Wednesday, September 18
WOD: 6 Rounds For Time
WOD: 28 Minute EMOM
Minute 1: 30 Seconds Battle Rope Drum Rolls
Minute 2: 12 PVC Pipe Sit-Ups
Minute 3: 10/12 Calorie Row
Minute 4: 15 Hollow Rocks
Friday, September 20
WOD: 28 Minute 30 Second on 30 Second Off
Kettlebell Dead Lift 35/55
Box Jumps 20/24
Push-Ups
Farmers Carry 70/110
Saturday, September 21
WOD: Waterfall
20 Wall Balls 14/20 9’/10′
1 Minute Plank
20 Slam Ball OTS 25/40
100′ Bear Crawl
1200 Meter Run
