Wednesday 10.28

Reminder: As tradition, this Friday, October 30, being the last full day of classes before Halloween, to get the Rx for the workout you MUST be in costume. Get that getup ready!

WEDNESDAY
Strength: Squat Clean
EMOM 10m: 1 Rep, goal is 1rm PR

WOD: 3 Rounds
7 Thrusters 115/75
Run 400m
18 Burpees
40 Double Unders

S: 75/55, Run 200m, 80 Singles
L1: 95/65, Mix DU and SU
Rx: 145/100

Extra Work
1. Sumo Deadlift
EMOM 10m: 3 Reps, speed focus

2. 5 Rounds
15 GHD Situps
20 Sumo DL High Pull 53/35 KB

HomeWOD
CORE
5 Rounds
25 Good Mornings
25 V Ups
20 Windshield Wipers

WOD
3 Rounds
2:00 Cardio
18 Up Downs
40 Double Unders or 20 Broad Jumps
25 KB Swings or Weighted Swing/GTOH