Mon 5 Oct

A. Wendler Deadlift week 3
5@75%, 3@85%, AMRAP@95%

B. 21-15-9 reps, for time of:
Power Clean, 135/95 lbs
Front Rack Lunge, 135/95 lbs
Push Jerk, 135/95 lbs

Thu 24 Sep

5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs

35 min Cap

Fri 18 Sep

A. Wendler Back Squat week 3
3 reps at 70%
3 reps at 80%
AMRAP at 90%

B. Annie
50-40-30-20-10 Reps for time of:

Thu 17 Sep

A. Barbell Shrug 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

B.For time:
Row, 500 m
15 Cleans, 185/135 lbs
Row, 500 m

Wed 16 Sep

Hero-Rene_thDanish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

7 rounds for time of:
Run, 400 m
21 Walking Lunges
15 Pull-ups
9 Burpees

If you have a 20-lb. weight vest or body armor, wear it.

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