Saturday, Oct 15

“Those who are easily shocked should be shocked more often.” ​— Mae West​

Rebuild

Every 1:30 for 18 mins, alternating between:

:45-:60 Flutter Kicks

Suitcase + Waiters Carry, pick load, R+L 60 m

Suitcase + Waiters Carry, pick load, L+R 60 m

8 Strict Toes-to-bars (Hanging Knee Raises or Weighted V-Ups) @2110

4 RFQ:

10-12 GHD Sit-Up @21X1 

20 Lateral Bound and Stick (these are “speed skaters” with dynamic, but controlled, lateral jumps and landings. Increase power/distance as you get more comfortable)

10-12 Good Morning @2111

14-18 Alternating Curtsy Squat @2111

Community WOD

5 rounds, 1 min per station, for max reps of:

Wall Ball, pick load

Kettlebell Swing, 24/16 kg

Dumbbell Box Step Over, 50/35 lbs, 20 in

Strict Handstand Push-up (or DB Strict Press)

Row Calorie

Rest 1 mins

**Rotate immediately to the next station every 1 min,

the clock does not stop or reset between stations.