Tuesday, October 4th

De-Load and Transition Week: Get your body rested and recovered before we transition to our next phase!

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Warmup: 3 Rounds ~ not for time:

20 meter banded monster walk,

10 banded deadlifts,

20 meter burpee broad jumps

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WOD: 3 rounds of:

400 meter slow jog,

12 Empty bar good mornings,

12 empty bar back squats,

12 step-ups,

12 crunches on the box

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Endurance: Meet at ECF @ 530 am

3x Death by Burpee + 10 meter sprints