Tuesday October 17th

Oct. 16

SKILL
SKILL SESSION:
(15:00)
Toes to Bar
Ring Muscle Ups / Ring Dips
Bar Muscle Ups / Transitions

WOD
AMRAP 12
5 Deadlifts
30 Double Unders
2 Rope Climbs]

D - Choose Weight, 4 Rope Pulls
F - 185/125
P - 275/155, 1 Legless + 1 Regular

SWEAT
EMOM 18
Min 1) 10 Push up + Shoulder Taps
Min 2) 20 KB Swings
Min 3) 15 KB Sumo Deadlift High Pulls

STRENGTH
5 SETS:
6 x 3 Way Knee Raises (Right, Left, Center)
50ft/side Suitcase Carry

Ashley Mathewson

Wednesday October 18th