Weekly Update Oct 21st - Oct 27th

Sunday Oct 21st

Tabata
8 Rounds
20 seconds Hollow Rock
10 seconds rest
20 seconds Burpee Box Jump 
10 seconds rest
20 seconds Row
10 seconds rest


Monday Oct 22nd

21 - 15 - 9
Dumbbell Snatch
Floor Wiper @ 50% Bench


Tuesday Oct 23rd

Marshall
30 min AMRAP
Run 800M
10 Pullups
20 Pushups
30 Air Squats


Wednesday Oct 24th

Total Reduction
150 Weighted Box Step @ 20% Back Squat in each hand
Every minute on the minute
200 ft shuttle run


Thursday Oct 25th

Adrian
Seven rounds for time of:
3 Forward Rolls
5 Wall Climbs
7 Toes to Bar
9 Box Jumps, 30" box


Friday Oct 26th

20 min AMRAP
20 High Pull Clean
10 Turkish Get-up
8 Skin the Cat


Saturday Oct 27th

Tabata
8 Rounds
20 seconds Ring Dips
10 seconds rest
20 seconds Rope Climb
10 seconds rest
20 seconds Bottom Up Press
10 seconds rest