Friday, September 30, 2022
**NO 6:30 pm class today**
Sunday, October 2. CLOSED
A. 5 rounds for time
Run 200m
15 Wall ball 20#/14#
10 Deadlifts @ 155#/105#
Extra Credit
Row 250m/200m @ tough but repeatable effort
rest walk 1:00
x6 sets
Masters
A1. DB bicep curl @ 20X1 x 12
A2. Side lateral shoulder raise @ 20X 1 x 12
A3. OH DB tricep extensions x 12 or wtd cable pushdowns x 12
X 3 sets
B. 5 min AMRAP
Row 150m
10 sit-ups
Rest 2 min
5 min AMRAP
Bike 7 cal
7 KB sumo deadlift high pulls
Rest 2 min
5 min AMRAP
12 goblet squats
12 prisoner step ups