Saturday, October 23

Rebuild:

A) 3 Sets
1. KB Suitcase Curtsy Squat; 20X0; 8-10/leg, rest 75sec
2. KB Rack Low Switch Cossack Squat; 2121; 5-6/leg; rest 75sec
3. Alternating Lunge Box Jumps; 20-24reps (4-6" box); 
Rest 75sec and back to 1

B) 3 sets

8 Gorilla Rows
8 DB Push Ups
12/side Dumbbell Plank Alternating Knees to Elbow

Community WOD:

Teams of 2 – AMRAP 25

Partner A: Row, 500 m

Partner B: Kettlebell Walking Lunge, 100 ft + Kettlebell Hold, pick load

Partner B: Row, 500 m

Partner A: Kettlebell Walking Lunge, 100 ft + Kettlebell Hold, pick load

-- then –

Partner A+B: Run, 400 m

While one partner rows, the other completes the kettlebell walking lunge and holds the kettlebells (overhead, front rack, or farmers carry) for the duration the row.

Finisher:

Tabata Assault Bike/Hollow Hold

4x:20on/:10off

Partner A on Assault Bike for max calories (mountain climbers)

Partner B on Hollow Hold

4x:20on/:10off

Partner B on Assault Bike for max calories (mountain climbers)

Partner A on Hollow Hold