10/13 WOD

Happy Birthday Doug J and Brian W!!

warm up – 400 meter run/row

50 plated sit ups

skill work – 2×3 each

STRICT shoulder press, Push press, Clean n’ jerk

WOD – 3 RFT

15 power cleans    135/95

10 pull ups

15 back squats

10 HR push ups

Cool down – Burpee/plank challenge

10/9 WOD

Happy Wedding to Jillian & Gregg / Happy 4th Anniversary to Mindy & Tim

warm up – 800 meter run

stretch out

Skillwork – 25 crunches,   25 rev crunches

25 superman,     25  penguins

WOD –   push ups        squats

burpees          KB carry

rope climb       200 meter

(did you put it all together?  recovery day from yesterdays recall)

Cooldown – burpee/plank challenge rest day