Final figure for the “Hotshots 19” donation is $288. I think that’s wonderful! Not only can we do a wod that remembers their sacrifice, but we can give to their families as well. Way to go everyone!

MONDAY 9-30-13
AMRAP in 12 minutes:
6 Squat Cleans (75, 55)
12 Pull-ups
24 Double Unders

TUESDAY 10-1-13
Deadlift
3-3-3-3-3

4-Core Tabatas
Choose 4 from these core movements and rotate after each 20 seconds through all 4 movements, eight times to equal 4 consecutive Tabatas.

WEDNESDAY 10-2-13
For time:
50 Overhead Squats (45, 35)
100 Abmat Sit-ups
25 Overhead Squats
50 Toes to Bar
10 Overhead Squats
20 GHD Sit-ups

THURSDAY 10-3-13
5  Rounds for time:
100′ Sled Push (body weight)
20 Push Press (75, 55)
20 Pistols-alternate legs, foot out in front

FRIDAY 10-4-13
AMRAP in 20 minutes:
5 Ring Dips
10 KB Swings (53, 35)
15 Ring Rows
20 MB Cleans (20, 14)

SATURDAY 10-5-13
Open Gym from 8 to 10
Maybe with Dylan, I forgot to check this new month’s schedule.

Posted in Workout of the Day