Saturday, Oct 22

“If the Way is high, accordingly it has a great number of obstacles.”— An ancient saying

Rebuild

A) Every 1:30 for 18 mins, alternating between:

12 Plank DB Pull Throughs, pick load

12 Barbell Hip Thrusts, pick load @20X1

Side Plank Hold, L 30 secs/R 30 secs

B) 3RFQ

20 GHD Sit-ups (Medball Sit-ups) @21X1

10 Ring Dips (Stationary Dips) @2111

Single Arm Kettlebell Overhead Carry, 70/53 lbs, 100 m

COMMUNITY WOD

 Teams of 4 - 3 rounds for time of:

Partner A:

Row, 600/500 m

Partner B:

10 L/10 R Single Arm Kettlebell Push Press, 24/16 kg + Kettlebell Front Rack Hold, 24/16 kg

Partner C:

30/20 Assault Bike Calories

Partner D:

20 Wallballs 20/14 + Med Ball Overhead Hold, 35/25 lbs

Athlete Instructions

Complete in teams of 4.

Teammates at the kettlebell and dumbbell stations must maintain the holding position until their partners on the rower and bike have completed the assigned work. Teams may only rotate stations once all four members have completed their assigned station.