10/21 WOD

In the Future . . .

warm up – 10 shoulder swings

2x       10 hindu squats

10 mtn climbers

4 body extensions

Skillwork – lifts for form

WOD – Option 1 – Manion (hero)

7 rnds for time

400 meter run

29 Back squats  135/95

Option 2 – Sugar sugar

3 rnds for time

500 meter row

21 burpess

12 Thrusters

 

Oct Challenge – Resista ball #A

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