Hello October! Saturday WODs!

October 1, 2016

As we say goodbye to September, we welcome in October (and hopefully some cooler weather)!

 

No better way to do that and get the weekend started than with a little sweat!

 

9am UnLoaded

10min AMRAP 

15 Cal Row

15 KB SDLHP 53/70

15 Juicers

15 Burpees

 

*4 min REST*

 

10min AMRAP

200m Run

10 KB Snatches 35/53

10 T2B

10 Frog Thrusters

 

*2min REST*

 

2min AMRAP

MAX DUBs (or total singles)

 

10am CrossFit

Strength 

Back Squats:

75% x 5

85% x 3

95% x 1+

Assistance:

2 Rounds 

8 Front Pause Squats (3 sec pause)

30 sec Superman Hold (or 10 GHD Back Extensions)

 

WOD

16min AMRAP

16 Single arm DB OH Lunges 20/30

16 DB Weighted Sit-ups (Hold one DB on chest and press overhead as you sit up)

16 Ring Dips

2 Lengths Bear Crawl

 

 

 

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