Tuesday, Sept 20

“Great effort is required to arrest decay and restore vigor.” - Horace

Strength

4 rounds for quality of:

8 Tempo Romanian Deadlifts, pick load @30X1

Rest 45 secs

10 L/10 R Russian Step-ups

Rest 45 secs

8x 4-Count Squat Compressions @2222

Rest 45 secs

WOD

For time:

Run, 800 m

80 Alternating Dumbbell Reverse Lunges, pick load

Run, 800 m

*Alternating Dumbbell Reverse Lunges- held in farmer carry

Rebuild

3 RFQ

20 Russian Twists

20 DB Reverse Lunges @ 2111

20 Windshield Wipers

20 Banded Pull-Aparts