Wednesday, October 14th

Register For Class: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.

STRENGTH:

3 Sets:

9 Romanian Deadlifts

15 Dumbbell Bench Press

*Alternate between movements

*Build to a moderate-moderate heavy unbroken set of each movement

WOD:

3 Rounds

300m Run

30/24 Calorie Row-- 20/15 Bike

200m Medball Run 20/14 -- 200m Empty Sled Push

20 Front Squats 95/65

GOAL: 14:00 - 22:00 CAP

5:00 AMRAP

100m Run

10 Slam Balls

20m Farmer Carry 

30 Second Plank

*Rest 1:00

5:00 AMRAP

150m Row

10 Jumping Squats

20m Waiter Carry

30 Flutter Kicks

*Rest 1:00

5:00 AMRAP

50 Double Unders or Singles

10 Walking Lunges

20m Bear Crawl

30 Russian Twists (Optional: use a light object for weight)

DO MORE. BE MORE. GIVE MORE. LIVE MORE.