OCT 3rd

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Power Lifting:  Close-Grip Bench Press. Work up to a 1RM

WOD:

3 ROUNDS:

7 PUSH PRESS 155/105#

14 PLYOMETRIC PUSHUP

21 JUMPING SQUATS 8″ ABOVE REACH

CORE: SUPERMAN/BANANAS

WOD OCT 2ND

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OLY LIFTING:  EMOM FOR 7MIN 2POWER CLEANS @85%

TEST: 400M RUN FOR TIME

WOD:

3 ROUNDS

10 FRONT SQUATS 135/95#

20 PULL UPS

FARMERS WALK 100M  70/53/35# (703 IS THE FULL SAND JUGS)

CORE: 45 HOLLOW ROCKS