September 2016

FSQ 6×3@80% Then, For time 15, 9, 6 SQCL Thruster (115/75) T2B “Dream as if you’ll live forever, live as if you’ll die today.” -James Dean  

For total time 3rds – 2min rest between 4 SN @75% Run 300m 3 OHSQ (same bar) *Rest 4mins 3rds – 1min rest between 10 Burpees 20 RKB Swings (70/53) 30 Double Unders “Remember the past, plan for the future, but live for today, because yesterday is gone and tomorrow may never come.” -Luke

For time 30 DB Burpsters 300m Run 20 DB Burpsters 200m Run 10 DB Burpsters 100m Run Then, Bear Holds – 5rds 45sec ON/15sec OFF “A diplomat is a man who always remembers a woman’s birthday but never remembers her age.” -Robert Frost

Split SQ 4x7R/7L (DB or KB – 3sec lower/3sec raise on each rep – by feel) Then, For time 21, 15, 9 Push Press (95/65) Ring Dip Rollout “Death is more universal than life; everyone dies but not everyone lives.” -A. Sachs

For total time and Calories: 3rds – 90sec rest between 15 DL (275/185) 10 Box Jumps (24/20) *Rest 4mins 3rds – 2m rest between 90sec Max Calories 21 RKB Swings (53/35) 12 Pull-ups “If you don’t live on the edge, you can’t see the view.” -Vicky Corrington

FSQ 4×7 @65% Then, Ladder 10 Wall Ball (20/16) – 2, 4, 6, 8, … Double Unders – 10, 15, 20, 25, … “Success seems to be largely a matter of hanging on after others have let go.” -William Feather 

PCL/PJ technique – then find moderate to heavy single Then, EMOTM 15 3 PCL/PJ (155/105) 5 Burpees over the bar “If you want to make an easy job seem mighty hard, just keep putting off doing it.” -Olin Miller