150914-150918

Monday 150914
15 Min AMRAP
20 Walking Lunges
15 KBS 1.5/1.0
10 Ring pushups
Post rounds.

Tuesday 150915
20 minute Ladder
15x Clean and Jerk 75/55 (Comp 135)
1 minute rest
15x Clean and Jerk 95/75 (155)
1 minute rest
15x Clean and Jerk 115/95 (185)
1 minute rest
15x Clean and Jerk 135/115 (225)
1 minute rest
15x Clean and Jerk 155/135 (245)
1 minute rest
Continue by adding 20# (Comp+40#) each round.
Post reps and max weight.

Wednesday 150916
Choice WOD
"Karen"
150x Wallball shots 20/14
OR
25x Rope Climb for time. (must have your own, adequate, LEG PROTECTION!!!)
Post time.

Thursday 150917
100x Doubleunders (300 SU)
50x cal Row
25x DB Stepups 45/25 @ 24"/20"
Post time.

Friday 150918
4 RFT
50 Air squats
400m run
Coaching staff may be taken away on call...be ready to pick a leader, Warm up well, and push out the best squats and running as a class. 
Post time
 

Saturday 150919
SPARTAN SPRINT-Fort Bragg
Foundations Class 9-11, Coaches Marcie and JC