Week of Oct. 7th

WOD # 2 for the week

	Compare to July 28th

	WARM UP
	25	Air Squats
	10	Inch Worms

	AMRAP – 12

	7 thrusters (use light Dumb Bells or broom )
	7burpees
	7 sit-ups


	Stretch Afterwards

WOD #2	(compare to July 7th)

	WARM UP
	10– Inch Worms
	25 – Jumping Jacks
	AMRAP 15

	5 Situps

	10 Pushups

	15 Squats


WOD #3
	Warm Up
	400m Run
	5 Inch Worms

WOD – Record Time (keep good consistent pace i.e. 10 -12 burpees per min)
	100 Burpees for Time (if 100 seems like too much try 50 or 75 and record time)
	Mercy killing at 20 Mins (.i.e. if you are going for over 20 mins STOP and record reps and time)

3 thoughts on “Week of Oct. 7th”

WOD 3 – 70 (40 burpees and 30 slurpees) 12:02 mins.

WOD #1 – 7RDS, 2 burpies
WOD #2 – 5RDS, 1 push-up.

WOD #2
SA & RH = 11 Rounds
We did this one together on 10/8/13

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