Friday October 11th

FIT

LIFT

E1:30 x 8
1 Hang Power Clean
1 Hang Squat Clean
*Drop*
1 Squat Clean

WOD

AMRAP 14
Every 2 minutes (starting at 0:00),
stop and do:
2 D-Ball Over the Shoulder

For the AMRAP:
12/10 Calories
8 Pull ups
6 Devils Press

D - Choose weights, Seated/Banded Pull ups
F - 100/70, 35/20s
P - 150/100, C2B Pull ups, 50/35s

CORE BUY OUT:
For Quality:
20 V Ups
20 Glute Bridges
20 Plank Transitions (Hands to Elbows)
20 Leg Raises
20 Bird Dogs

I want all of these SLOW and CONTROLLED

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BURN

SWEAT

EVERY 3:00 x 5
50-100 Skips
10 Single Arm Devils Press
10 Single DB Squats
*If done before 2:00, adjust # of skips and/or add 2 reps to each movement

STRENGTH

50-40-30-20-10
Oblique Sit ups (Right side)
Flutter Kicks
Oblique Sit ups (Left side)