Friday - Sept. 22

KB LongCycle
 - 10 minutes
 - 24kg
 - 4 rpm (reps were with an added swing, so swing/clean/jerk)

Clients, Lunch, Clients.........

MetCon circuit after working with the AshlandU throwing team

60sec. Work / 120sec. Rest
 - Sandbag Over Bar series - 50, 70, 100, 150, 200, 250# (deadlifted the 300#)
 - KB Farmers Walk 75yds. down/back @ 32kg
 - Anchor chain drag
 - 285# tire flip + jump in/out
 - Keg Carry series 12yds. - 70, 100, 120, 150, 200, 235#
 - Dollie Knee Tucks
 - Mace Slams on tire
 - Axle C+P series - 95, 125, 165, 190, 220x2
 - Endless Rope arm over arm pull
 - Burpee - Jump 42" barrier - Burpee
 - 120# Engine Block C+P