Wednesday October 23rd

FIT

WOD

A) EMOM 16
Min 1) 5 Bar Muscle Ups + 2 Wall Walks
Min 2) 4 D Ball Over Shoulder + 5 D Ball Squats
Min 3) 200m Run
Min 4) Rest

--Rest 1:00--

B) 5 ROUNDS:
15/12 Calories
12 Squat Clean Thrusters
8 Burpee Over Bar

--Rest as Needed--

C) CORE BUY OUT
3 SETS:
20 Alt. V Ups
20 Alt. DB Plank Pull Throughs
20 Alt. Dead bugs

Part A
D - 5 MU = 5 Ring Rows + 5 Push Ups, Choose weight
F - 5 MU = 5 Pull Ups + 5 Ring Dips, 100/70
P - 150/100

Part B
D - Choose weight
F - 95/65
P - 115/75

---

BURN

SWEAT

AMRAP 15
500m Row
20 Ball Slams
10 Burpee Box Jumps

CORE

4 SETS:
10 Wood Chop Ball Slams
10 Deadbugs w Ball
10/side Plank Ball Roll Through