Welcome back to our regularly scheduled programming, looks refreshing doesn't it?
Monday Warm: 10 minutes "SCALES" Strength. 3 Rounds 12/ leg Split Squat 3 laps OH Carry (2 DB/KB) WOD. 20 EMOM 1. 10 DB Burpee 2. 10 DB Thruster 3. 200m Sprint 4. Rest Tuesday WOD. 3 Rounds 200m Farmer Carry 55 Doubles 35 Sit-ups 25 Goblet Squat (50/35) 400m Sprint Strength. Core. 4 Rounds 10 Floor Bench 20 Windshield Wipers 30 Hollow Rocks Weightlifting Wednesday Warm. 3x3 High Hang + Knee Hang + Floor Hang Lift. 10.8.6.4.2 Clean & Jerk Bar Muscle-up Strength. 3 Rounds 12 Bent Over Row 12 Strict Shoulder Press Thursday WOD. Sprints + Long Slow Distance Friday Strength. Front Squats WOD. FRAN
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October 2021
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