Tuesday Oct 19

Every 2:00 x 5

3 Snatches

METCON

4 Rounds

400 M Run

12 Single Arm Alternating Devils Press (RX: 50/35)

7 Bar Muscle Ups

OPTIONAL ADDITIONAL WORK:

A) Every 3:00 x 4

50′ HS Walk + 5 Ring MU

B) 5 Sets: 1 Snatch Balance + 2 Overhead Squat

C) Superset: 3 Sets

1) 5-12 Strict Pull Up (ring rows if you performed strict pull ups in metcon)

2) 10-15 GHD Hip Extensions

ons *Pace should feel challenging but not all out 3×8-12 DB Skull Crushers (on bench or floor) R

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD