Friday, October 2nd

PRE: 3-4 rounds, for WEIGHT, of:
8 Bench Presses
20 Kettlebell Swings
10 Plank Up-Downs
8 Ring Rows

INTERMEDIATE/ADVANCED: 3-4 rounds, for WEIGHT, of:
6 Bench Press
10 Plyometric Push-Ups

WOD: 4 total rounds, for max reps in 4 minutes, of:
500 Meter Row/Ski
Max Wallballs
Rest between rounds

INTERMEDIATE: 4 total rounds, for max reps in 4 minutes, of:
500 Meter Row/Ski
20 Wallballs
Max Pull-Ups
Rest between rounds

ADVANCED: 4 total rounds, for max reps in 4 minutes, of:
500 Meter Row/Ski
15 Push Presses (115/75)
Max Pull-Ups
Rest between rounds

EXTRA: Snatch – 10×1 (ascending)