Oct 24 2018

Looking to help out a good cause? A group of us MTMers are doing a fundraiser team Marathon Row this Saturday up at CrossFit Highgear. We're looking for a few more people to help share the load - Saturday at 7AM till finished. Ask Coach Dave today if you're interested in fun times for a good cause!

DB Warm Up

20 Presses

20 Lateral Raises

10+10 Flys and Rows High

20 DB Swings

20 Snatches

20 Thrusters

20 Sit Ups

5x3 Bench Press (80% +5lbs from last week, make good choices with this increase, it's fine to redo last week if that felt super hard)

Lifting

2 Rounds (2 Rounds only, these Acc lifts have been brutal!)

20 Decline Push Ups

20 BB Tri Extensions

14 DB Lateral Raises

WOD

"Diane"

21-15-9

Deadlifts (225/155)

HSPU

**This WOD should be Sub 7 Min, 9 at the Max - Scale appropriately, especially the HSPU**