Monday 09/30/2019

Strength
Squat Snatch
Build to Heavy Single

WOD
"Snake Bite"
21-15-9:
Squat Snatch 95#/65#
Chest to Bar Pull-Ups

Saturday 09/28/2019

WOD
"Team Kelly"
In Teams of 2
5 Round For Time:
400 Meter Run
45 Box Jumps 24"/20"
45 Wall Balls

Friday 09/27/2019

WOD
"Gut Feeling"
AMRAP 16:
12 Hang Power Cleans 155#/105#
21 Lateral Barbell Burpees
12 Push Jerks 155#/105#
21 Toes to Bar

## Capacity Builder
3 Sets For Time:
20/15 Calorie Assault Bike
15 Deadlifts 225#/155#
15 Toes to Bar 

Rest 2 Minutes Between Sets

Thursday 09/26/2019

WOD
"Double Dare"
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts

*Build in Deadlift Weight*