Saturday, Oct 8

Written By Ben Williamson

 “Only one who devotes themselves to a cause with their whole strength and soul can be a master. For this reason mastery demands all of a person.” - Albert Einstein

Rebuild

3RFQ

Single Arm KB Crunch x 10/arm

Tall Kneeling KB Horn Bicep Curls x 12-15reps 20X0 Tempo

Tall Kneeling KB Horn Tricep Extensions x 12-15reps 20X0 Tempo

 

3 RFQ

KB Rack Cyclist Squat x8-12 @2111

Gorilla Row x8-12 @2111

KB Rack Carry 100’

 

Community WOD

For time (30-minute cap, any split):

Buy-In: 100 Alternating DB/KB Snatches

  • 500m row

  • 50 wallball

  • 50 Russian Twist

  • 400m row

  • 40 wallball

  • 40 Russian Twist

  • 300m row

  • 30 wallball

  • 30 Russian Twist

  • 200m row

  • 20 wallball

  • 20 Russian Twist

  • 100m row

  • 10 wallball

  • 10 Russian Twist

Cash-Out: 100 Push-Ups

 


Ben Williamson
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