FRIDAY OCTOBER 29, 2021

WARM UP:

3 Rounds
10 synchro air squats
10 synchro push ups
5 synchro burpees
1 min any machine

Mobilize(Coaches choice)

SPECIFIC WARM UP: 2 sets
2 wall walks or 10 db push press
10 deadlifts
10 cal row

Workout: 25 min clock

PART 1: From 0:00-15:00
(15:00 to 25:00 is PART 2)
4 Rounds For Time:
20/15 Calorie Row
15 Deadlifts (155/105)
15 Double Dumbbell Strict Press (35/25)

*Score = Time it takes to complete the workout

T1: Modify as needed
T2: As written
T3: HSPU instead of DB Strict Press

PART 2: From 15:00-25:00
Build to A Heavy 3 Deadlifts.

Thursday, October 28th, 2021 at 8:00 pm / WODS