REMINDER: The box will be closed this Saturday, Oct 13th. Please come out and support your fellow team members at the Warrior Dash in Denham Springs. Virtus Invicta!

Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, foam roller, stretching to stay in the game.

Make-up Day – If you are a 3-4 WOD per week CFer, this is a great opportunity to hit a WOD you missed earlier in the week or from previous post. This is also a great time to gain a leaderboard spot!

Goat Day – This is your opportunity to hit those weak gymnastic areas (muscle-up, handstand, pistol) or want to improve on a lifting technique. Again, use these weaknesses and create a short/intense WOD-not time based.

7 rounds, work to heaviest possible, rest 60 secs

1 Hang Power Snatch + 2 Behind Neck Split Jerk

-then-

10 minute AMRAP of:

7 Push Press, 135/85
30 Split Jumps
15 V-Ups

Back Squat

1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1 @ 95%, 1 RM

~then~

4 rounds for time of:

Sprint
20 Chest-to-bar pull-ups
20 Front Squats, 95/65

Rest 1 min between rounds

Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, foam roller, stretching to stay in the game.

Make-up Day – If you are a 3-4 WOD per week CFer, this is a great opportunity to hit a WOD you missed earlier in the week or from previous post. This is also a great time to gain a leaderboard spot!

Goat Day – This is your opportunity to hit those weak gymnastic areas (muscle-up, handstand, pistol) or want to improve on a lifting technique. Again, use these weaknesses and create a short/intense WOD-not time based.

15 mins to practice Squat Cleans.

Complete 3 rounds for time of:

30 Kettlebell squat cleans, 53/35

5 Handstand push ups

30 Kettlebell high-pulls, 53/35

5 Handstand push ups

Note: The KB Squat Cleans and High Pulls will be performed with one arm. You may alternate arms as appropriate until the required number of reps is completed.