week of 10/19 menu / check list

(1-3) Max Effort Black Box:

• Turkish Get Ups (333111)
• Overhead Press (333111)
• Squats (333111)
  

(4) Practice lifts (for strength and experimenting for weight capacity):

• Overhead Squat

(5) One of the complexes from here.

(6) This AMRAP in 20 WOD:

• Thrusters x 5 x 95
• Hang Power Cleans x 7 x 95
• SDLHP x 10 x 95

(7) This Hell's Bells WOD from CF Virtuosity -- 3 rounds for time of:

• 12 Push-ups
• 24 Ketllebell Snatches (sub DBs)
  
• 36 Squats

(8-10) 2-3 of the Ross E core training circuits.

(11-12) At least 2 sprint, interval or other serious fat-burning workouts. 'Tis the season for being a faaaaaaatty. Gotta be careful.