Tuesday September 24

FIT

LIFT / SKILL

E:90 x 8 (12:00)
alternating between:
1) 20[10/10] Single Arm Seated DB Press
2) 5-10 Strict Ring Dips

Pick a moderately challenging weight for DB Press

Pick a challenging version of strict Ring Dips that you can achieve at least 5 reps of…
D - Negatives / Banded / Box Dips / Hand Release Push ups
F/P - Weighted

WOD

BUY IN:
200m Single Arm Farmer Carry

5 ROUNDS:
35 Double Unders
15 Wall Balls
12 Kettlebell Swings

BUY OUT:
200m Single Arm Farmer Carry

(Time Cap: 16:00)

Using same Kettlebell for farmer carry that you are using for swings
Can switch arms any time during carry

D - 70 Singles, Choose weights
F - 20/14[WB], 50/35[KB]
P - 30/20[WB], 70/50[KB]

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BURN

SWEAT STEADY

BUY IN
1,000m Ski OR Row

EMOM 15
1) 10-15 Box Step Ups
2) 15-20 Wall Balls
3) 10/side KB Push Press
4) Max KB Swings
5) Rest

BUY OUT
800m Run