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Monday October 14


5 rounds for time of: 15 wall-ball shots, 14/20-lb. ball to 10-ft. target 45/65 lb. sumo deadlift high pulls, 15 reps 16/20-inch box jumps, 15 reps 45/65 lb. push presses, 15 reps Row 12 calories Rest 1 minute 

Scale:  weight, 9 cal, 4 rounds


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At gym wod 6:30-9 am Three 3-minute rounds of: 10 push presses Max-rep assisted pull-ups Rest 2 minutes between rounds. ♀ barbell-75 lb. ♂ barbell-55 lb.

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At gym wod 6:30-9 am Complete as many rounds as possible in 15 minutes of: 10 wall-ball shots 10 toes-to-bars 10 box jumps ♀ 14-lb ball, 20-in box ♂ 20-lb ball, 24-in box Scale: 4 rounds for time of: