Saturday Oct 2

METCON
2 Rounds: WITH A PARTNER (split reps evenly)
50 Thrusters
1000 meter Run (if raining, 1250 M Row)
50 Strict HSPU (scale: z-press or regular push ups)
100 Cal Bike
50 Overhead Squats
(Rx: 95/65) (Adv: 135/95)
Part 2:
Have athletes choose 1 part of the additional optional work for the day to complete
ADDITIONAL OPTIONAL WORK:
A) Push Press 5×5 @ 72-75% of 1RM (rest 2-3 min between sets)
B) Front Squat 3×6 (75-85% across)
C) 3 Sets for Quality: 50′ HS Walk + 6 strict chin up + 8 Bar Muscle Up
D) Superset: 3x 8-15 Strict Dips + 8-15 Elevated Feet Ring Rows (rest 2:30)
E) Rowing Conditioning: 6x250M Row Sprints (Rest 1:00 Between)

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD