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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


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