Thursday, Oct 20

“There is no evil without some good.”— Gaius Plinius Secundus

STRENGTH

Every 1:30 for 18 mins, alternating between:

12 Dumbbell JM Press, pick load @2111

30 Prone Lying Banded Hamstring Curls @1010

15 Tempo Push-ups @1111

12 Zottman Curls, pick load @3110

WOD

Complete as many rounds as possible in 12 mins of:

12 Kettlebell Swings, 70/53 lbs

12 Kettlebell Goblet Lunges, 70/53 lbs

48 Double Unders

REBUILD

 3 RFQ

24 SA KB Swings (12/each)

12-15 KB Goblet Lunge @21X1

:45 Flutter Kick

1 min Rest