100 Push-ups + 5,000m Row
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As Fall has arrived (and like I have said many times) it is time for us to get a bit stronger. To that end, we will Squat (e.g. Back Squat or Front Squat) 2x a week in October with a “Mini” MetCon after the Squat sessions. Tomorrow’s CFT will be the base for the design of those workouts.

So think Squatober…November will be Pressing 2x per week and December Oly lifting (or Oly lifting assistance exercises). In 2010 we will be stronger and continue to get fit!

Workout
Nice easy 3 Mile run or 5K row

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Upon failure, rest 3 minutes.

Then Push-up ladder. Very same concept. Doesn’t that sound fun?

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TFT / DUTY WOD
Nice easy 3 Mile run or 5K row

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