Friday – October 19th, 2012

We will NOT have Open Gym tomorrow, but will post a travel/home WOD for those of you that want to get your WOD on.

Workout of the Day
Strength of the Day	Wall Walks
	Level 1 & 2: 3 min. AMRAP: Back Squat, 65/42 pounds 2 min. AMRAP: Ring Rows 1 min. AMRAP: Single Leg Step-ups, 44/26 pounds, 20/16″ Box
Level 3: 3 min. AMRAP: Back Squat, 95/65 pounds 2 min. AMRAP: Pull-ups 1 min. AMRAP: Single leg Step-up, 53/35 pounds, 24/20″ Box	Level 4: “Heartbreak Ridge” 3 min. AMRAP: Back Squat, 135/95 pounds 2 min. AMRAP: Bar Muscle-ups (sub Chest to Bar Pull-ups) 1 min. AMRAP: Pistols, alternating legs (sub assisted pistols) *Your score is total cumulative reps.

Workout of the Day

Strength of the Day

Wall Walks

Level 1 & 2:

3 min. AMRAP:
Back Squat, 65/42 pounds

2 min. AMRAP:
Ring Rows

1 min. AMRAP:
Single Leg Step-ups, 44/26 pounds, 20/16″ Box

Level 3:

3 min. AMRAP:
Back Squat, 95/65 pounds

2 min. AMRAP:
Pull-ups

1 min. AMRAP:
Single leg Step-up, 53/35 pounds, 24/20″ Box

Level 4:

“Heartbreak Ridge”

3 min. AMRAP:
Back Squat, 135/95 pounds

2 min. AMRAP:
Bar Muscle-ups (sub Chest to Bar Pull-ups)

1 min. AMRAP:
Pistols, alternating legs (sub assisted pistols)

*Your score is total cumulative reps.

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