Thursday October 31st

FIT

LIFT / SKILL

E:90 x 8 (12:00)
alternating between:
1) 9 Deadlifts
2) 5-10 Pull Ups
OR
1-5 Muscle Ups

WOD

FOR TIME:
400m Run
25 Ball Slams
200m Farmer Carry
2 Rope Climbs
5 Tire Flips
2 Rope Climbs
200m Farmer Carry
25 Ball Slams
400m Run

D - 200m Run, choose weights, 4 Rope Pulls
F - 20/15, 35/25s
P - 30/20, 50/35s

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BURN

SWEAT

AMRAP 5
20 Wall Balls
20 KB Deadlifts
—Rest 1:00—

AMRAP 5
20 Sit Ups
20 KB Swings
—Rest 1:00—

AMRAP 5
20 Push Ups
20 KB Hang Power Cleans

STRENGTH

4 SETS
10 Supinated DB Bent Over Rows
10/side Plate Front Raises