Tuesday, October 13th

New Kid on the Block

Warmup: 4 Rounds of

10 10 meter shuttle runs

10 Supermans

10 OLY Bar Hip Thrusts

10 OLY Bar Good Mornings

10 Step-up + OLY Bar Press

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Strength: Push Press 5x5

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OLY Work: Snatch Pulls x 6

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WOD: 10! of

Shoulder to Overhead 155/95#

Toes to bar

with dumpster dash after each set

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Endurance: 30 minute AMRAP

5 K Row

with time remaining - Max rounds of “Cindy”

5 Pullups

10 Pushups

15 Air Squats