Oct 1 2018

October 1, 2018

October is here, time to give it your all!

 

Each day we'll be hitting a lift, then some accessories, then a short WOD.  The schedule is going to be pretty tight most days.  Arrive on time and ready to work!

 

KB Warm Up

30 KBS

2R: 5 Presses + 50; OH Walk Each Side

20 Goblet Squats

20 Single Arm Swings

20 Around the Worlds

20 Halos

10 Windmills

 

5x3 Back Squat (80% - Record this weight, we'll add 10lbs to you next week)

 

2 Rounds

8/8 Split Squats

10 Good Mornings

20 Alt V-Ups 

7s DB Curl Complex

 

WOD

7 AMRAP

100m Run

10 Push Jerks (135/95)

15 Pull Ups

 

 

 

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