**Warm-up Drills**

I. Speed Rope 2:00

II. 6:00 AMRAP of

20ft Duck Walk

20ft Crab Walk

20ft Bear Crawl

20ft Bear Crawl (Bent legs)

20ft Bear Crawl (Straight legs)

20ft Broad Jumps

III. Mobility

**Impact/Focus: Press 5-5-5+**

Work through the following percentage based sets outlined below.

To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.

The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)

5 x 50% (warm-up)

3 x 60% (warm-up)

5 x 65%

5 x 75%

5+ x 85%

Post loads to comments.

**“Autumn Open WOD 3”**

For time (20:00 cutoff)

100 x Double-unders

50 x Wall Balls (20/14lbs)

75 x Double-unders

30 x Box Jumps (30/24”)

50 x Double-unders

10 x Deadlifts (275/185lbs)

25 x Double-unders

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Press 1RM 73#

“Autumn Open WOD #3”

20:00/ 30 box jumps

65# Press (3x’s)

Autumn Open WOD #3 19:15

14# WB

24″ Box

125# DL

300,225,150,75 Single Unders

Substitute for presses: squat 110×5, 125×5, 145×9

“Autumn open”

Doubles

14# wall ball

24″ box

165# deads

20:00 – finished all but last set of doubles

“Press 5-5-5+”

85# x 9“Autumn Open WOD #3″

13:4220#/24″/205#/SUx3

125# x 5

“Autumn Open”

11:15 Rx

Press: 65×8

Wod: 15:22 RX except single unders

65 X 10.

“Autumn open” 10:20.

Press: #85 x 6

Autumn Open:

20:00 Cap (MOD 24″ box Jumps and DU attempts)

Press: #65 x 5

Autumn Open:

17:00