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Thursday, October 17th - OPEN PREP


STRENGTH:

3 Sets:

10 Good Mornings

20 Glute Bridges

20 AbMat Sit-Ups

2:00 Handstand Walk Practice


WOD:

Rotating stations "On the 1:30" x 18:00 (Twice through):

Station #1 - 15/12 Cal Row or 200m Run

Station #2 - 10 Thrusters 75/55 + 10 Ring Rows

Station #3 - 15/12 Cal Row or 200m Run

Station #4 - 10 Overhead Squats 75/55 + 2 Bar MU/Progressions

Station #5 - 15/12 Cal Row or 200m Run

Station #6 - KB Deadlifts (Double) 55’s/35’s + 10 DB Hang CJ 50/35


SWEATFEST:

With 20:00 on the clock..

Complete 10 Rounds of “Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats

Then, Remaining time complete:

20 Sit Ups

20 Box Jumps

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