Tuesday October 15th

FIT

LIFT / SKILL

E:90 x 8 (12:00)
alternating between:
1) 10 Strict Press
2) 8-12 Pistols

Can work up in weight on Strict Press

Pick a challenging version of pistols that you can achieve at least 8 reps of
D - Side Box Step Ups, Kickstand, Band/Ring Assisted, Pistol to Box, Counterweight with KB or Plate
F - Working on efficiency and proper movement standards - Non Working Foot Should Not Touch the Floor
P - Bigger sets (12-20 reps)

WOD

AMRAP 3:00 x 3
24 Double Unders
12 DB Snatches
8 Toes to Bar
4 D Ball Over Shoulder

--Rest 1:00 between Amraps--
*Continue where you left off*

--Rest 1:00--

CORE BUY OUT
TABATA: (:20 on / :10 off x 8)
Alternating between:
1) Russian Twists w Plate
2) Hollow Hold Plate Pull Overs
(4:00)

(Total Time: 16:00)

D - 48 Single Unders, Knee ups/V ups, Choose weight
F - 35/20[DB], 100/70[DBall]
P - 50/35[DB], 150/100[DBall]

---

BURN

SWEAT

AMRAP 15
20 Wall Balls
15 Push Ups
10 Sit UPs

STRENGTH

4 SETS
12 Gorilla Rows
4 Rope Pulls