Mon,Oct 2,2023

Wod

1) 4 x every 3mins

10 Wallballs Rx1 30/20, Rx2 20/14

25 Dus (singles 25- scale)

8 Pwr Cleans Rx1 185/125, Rx2 155/105, RX3 95/65

Bike cals (remainder of time)

Then 1 min rest

2) Frontsquat

4 x 5 ascending

3) 3 RFT

20 One arm snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

80 ft D/B Lunge same (1 DB/hold by side)

Sled Push D/B 45/25#