Tuesday October 8th

FIT

LIFT / SKILL

E:90 x 8 (12:00)
alternating between:
1) 18[9/9] Single Arm Seated DB Press
2) 1-3 Rope Climbs / Footwork

Pick a moderately challenging weight for DB Press

D - Footwork Practice / Rope Pulls / Ring Rows
F - Working on Efficiency (Less pulls to get to the top)
P - Legless / L-Sit / Weighted(vest)

WOD

AMRAP 18
400m Run
5 R Arm KB Snatches
*40ft R Arm KB Overhead Lunges
5 L Arm KB SN
40ft L Arm KB OH Lunges
**80ft Bear Hug Sandbag / D Ball Carry

*40ft = 1 Length of Rig
**80ft = 2 Lengths of Rig
Start with both KB and D Ball at either Ski Ergs or Black Wall

D - 200m Run, Front Rack KB Lunges
F - 35/25, 100/70
P - 50/35, 150/100

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BURN

SWEAT STEADY

EMOM 30
Min 1) 15 Double DB Thrusters
Min 2) 20-30 Sit Ups
Min 3) 20 Double DB Reverse Lunges
Min 4) 20 Double DB Deadlift
Min 5) Rest