Saturday, Oct 1

Sep 30

“A good artist lets his intuition lead him wherever it wants.” - Lao Tzu

Rebuild

3 RFQ

14-20 SA KB Z Press (7-10/each) @3111

14-20 (7-10/each) Dbl KB Front Rack Cossack Squat @3111

100’ Dbl KB Front Rack Carry

3RFQ

16-20 Glute Bridge SA Press @31X1

KB Hollow Body Flutter Kick (accumulate :45)

16-20 Crossbody RDL (single KB) @3111

Side Plank ::45/each side

Community WOD

Buy In: 100 Partner Med Ball Sit-Up

Not to exceed 5:00. At 5:00 mark, teams will begin:

AMRAP (As Many Reps As Possible) for 20 minutes.

Partner A runs for 400 meters while Partner B does an AMRAP of:

20 Kettlebell Swings

When Partner A returns, Partner B does the run while Partner A does the swings and box jumps.

At 25:00 mark, teams will begin

Cash Out: 60 burpees (alternating. Partner A does a rep, then B does one, etc…)

Ben Williamson

Monday, Oct 3