Wednesday October 9th

FIT

WOD

A) AMRAP 10
24/20 Calorie Row or Ski
20 Toes to Bars
20 Wall Balls

--Rest 2:00--

B) AMRAP 10
50 Double Unders
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

--Rest 2:00--

C) AMRAP 10
200m Run
10 Burpee Broad Jumps
5 Tire Flips

(Total Time: 34:00)

Part A: D - Knee ups/V ups, Choose WB
F - 20/14
P - 30/20
Part B: D - 100 Singles, choose BB weight
F - 95/65
P - 115/75

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BURN

SWEAT

AMRAP 5
21 Calories
21 DB Snatch

—Rest 1:00—

AMRAP 5
15 Calories
15 Wall Balls

—Rest 1:00—

AMRAP 5
9 Calories
9 KB Swings

STRENGTH

EMOMx9
1. :45 Band Pull Aparts
2. :45 Tricep Pull Downs
3. :30 Pike Shoulder Taps