Saturday, October 2

It’s the weekend. Let’s come together and do some positive and epic stuff this morning…

“Routine is the enemy.”

Rebuild:

A) For quality:

21 Sit-ups

1 L/1 R Turkish Get-up, pick load

18 Sit-ups

1 L/1 R Turkish Get-up, pick load

15 Sit-ups

1 L/1 R Turkish Get-up, pick load

12 Sit-ups

1 L/1 R Turkish Get-up, pick load

9 Sit-ups

1 L/1 R Turkish Get-up, pick load

B) 3 rounds for quality of:

8 Single Leg Good Mornings

Kettlebell Russian Twists, 30 secs

10 Alternating Pause Pistols

Community WOD:

W/a partner (any split)

-       1 athlete working, the other resting

-       “resting” athletes must accumulate 10 (Rx+: 15) burpees each during each 5:00 interval. If a team finishes their assigned task before the end of a 5:00 interval, they can rest.

0:00-5:00

Complete a 1000m Row

5:00-10:00

100 Shoulder to Overhead Reps

10:00-15:00

100 Box Jump Overs

15:00-20:00

100 Front Squats

20:00-25:00

100 medball sit-ups (Rx+: V-ups)

25:00-30:00

800m Run (each athlete completes a 400m run)

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