Thursday, October 1st

FullSizeRender12.jpeg

Warmup: 15 minutes of

Dumpster Dash

10 meter bear crawl

10 Overhead KB Extensions

10 KBS

10 Ring Rows

10 KB Goblet squats

++++++++++++++++++++

Strength: Back Squat 6x3

++++++++++++++++++++++++++++++

OLY Work: Hang Squat Clean 1x3, 2x2. 6x1

+++++++++++++++++++++++++++++++

WOD: 2 Rounds for Time ~ Teams of 2 (only 1 athlete in motion at a time)

Run 1 mile

100 Dumbell Thrusters 45/25’s

150 GHD Situps

200 Dumbell Lunges 45/25’s

250 Double Unders

Joe Kusnitz