Saturday 10.10

SATURDAY
Strength: Push Press
5-5-5-5-5

WOD: 3 Rounds
Row 500m
12 Deadlift 225/155
70 Double Unders

S: 135/95, 125 Singles
L1: 185/135, 50 DU or 150 Singles or 75 Mix
Rx+: 275/205

Extra Work
1. For Quality
50 Strict HSPU (cap 10m)
40 Strict Pull-ups (cap 10m)
30 Ring Dips
20 Pistols (each leg)
10 Muscle Ups or Bar MU

2. Front Squat
EMOM 10m: 1 rep, 3s pause in bottom

HomeWOD
CORE
3m AMRAP
5 Lemons
10 Straight Leg Raises
15 GTOH with weight
rest 2m
5m AMRAP
20 Double Mountain Climbers
30s Forearm Plank Hold
10 Hollow Rocks

WOD
3 Rounds
100m Burpee Broad Jump
100m Backward Walking Lunge Steps
100m Forward Bear Crawl
100m Backwards Bear Crawl