Thursday, October 15th

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: OLY Bar (loaded) Over-Head Lunges 3x6

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OLY Work: Romanian Deadlift 4 x 6

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WOD: “Ball Gag” ~ teams of 2 Athletes

20 Rounds or 10 Rounds per Athlete

1 Athlete must complete an entire round before the next athlete begins

8 Wall balls 20/14#

16 Alternating DB Snatches 55/35#

12/10 Calorie Row

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Endurance: Brick Workout

10 x 25 calorie bike + 30 calorie row