WOD #1

Warm up:

• 20 Air Squats
• 20 Jumping Jacks
• 10 Burpees

Stretch

• Samson Stretch

WOD:

Post Time:  Scale reps as needed

• 50 Push-ups
• 50 Sit Ups
• 50 Push-Ups (yes more push-ups)
• 50 Walking Lounges

After-party

• Mobility

WOD#2

Warm Up:

• 25 Air Squats
• 10 Burpees

WOD: #2

• 5k Run for time:  (Scale as needed)
• Scales: Run 2 miles or Run 1 mile
• Run / Walking is ok.  Just finish.
• Preferably run outdoors, use a phone app or map to plan your distance and go.

WOD #3:

 Warm up

• 10- Inch Worms
• 20- Jumping Jacks
• 30 – Air Squats
• 20 – Push Ups
• 10 – Sit-ups

WOD #3

From CrossFit.Com Oct. 13^th

http://www.crossfit.com/mt-archive2/008998.html

Use Dumb bells if you can’t get into the gym.

Choose a load about 70-80% of your 1rep max

Resting 60 seconds between sets: 


Bench press 2-2-2-2-2-2-2-2-2-2

Record Weight lifted.  Use same weight for all sets.

After Party

• Run 800M