Friday, October 7, 2022
**NO 6:30pm class tonight
Friday
A. 4 rounds for time
Run 200m
12 deadlifts @ 165#/110#
12 toes to bar
*add 2 reps to Deadlifts and toes to bar each round
Extra credit:
Echo Bike or Assault Bike
4 minutes for max cals
rest 4-5 minutes
x2 sets
Masters
A. 12 min EMOM
   min 1: 45 sec wall sit; may add KB
   min 2: 50m sandbag bear hug carry
   min 3: 20sec side plank/side
B. For time
   400m row
   30 alt DB snatch
   20 DB Box steps
   40 hand release push-ups
   20 DB box steps
   30 alt DB snatch
   400m row