Wednesday, October 7

announcements

• All, I need to leave town earlier than I thought to support a family medical issue.

• I don't have a coach for Wed or Thurs at 7/730am. I’m very sorry, but I will need to cancel those.

• Friday is still on. Gym code is 2727# if you need it to get in for an open gym workout. Apologies for the inconvenience.

rx

3 rounds for time:
50 lunges
200-m DB farmers carry (50/70 lb)

Score: Total time

intermediate

3 rounds for time:
50 lunges
200-m DB farmers carry (35/50 lb)

Score: Total time

beginner

3 rounds for time:
15 lunges
100-m DB farmers carry (15/25 lb)

Score: Total time

Intended Stimulus

• 9:00-12:00.

• Aim to finish the lunges and carries each in no more than 2:00.

• Big sets of lunges with minimal rest between sets.

• Make it to the halfway point each round on the farmers carry before taking a quick break.

Skill Work

Post-workout strength
Pinch grip drills