Tuesday, September 29th

Warmup: 15 minutes of

Dumpster Dash

10 meter bear crawl

10 Overhead KB Extensions

10 KBS

10 Ring Rows

10 KB Goblet squats

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Strength: Jerks 6x3

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OLY Work: Squat Clean 1x3, 2x2. 6x1

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WOD: 3 Rounds for Time

30 wall balls

30 burpees

30 calorie row

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Endurance: 30 minute amrap

800 meter run

1 medball suicides (6 cones)

10 burpee Kettlebell

30 double Unders