Wednesday Oct 6

EMOM 12:
1) Back Squat x5 (build in weight)
2) 100′ DB or KB Farmers Carry (should be heavy)
3) Rest
METCON
3:00 on, 2:00 off x 4
10 Box Step Up (RX: Single DB 50/35 )
20/15 Cal Bike
Max Push Ups on Dumbbells remainder of time
OPTIONAL ADDITIONAL WORK:
A) Reverse Hypers 3×15 (should be light)
B) Hip Extension on GHD 3×15

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD