Friday October 24th

 
Our team left bright and early this morning for the 6th annual HOA Affiliate Team Competition in Springfield, MO. They’ve all been training super hard and we think this could be the best team we’ve ever assembled at South City. Please wish Brad, Nick, Brandon, Calva, Alex and Megan the best of luck this weekend!
Warm Up 
Row 500m
3×8
Ring Rows
Air Squats
R KBS
MB Sit Ups
Hip Ext
Mobility
Strength
Deadlift
5-5-5+
65%-75%-85%
WOD
15 AMRAP
5 KBS 53/35
5 Burpees
150 m Run
10 KBS
10 Burpees
150 m Run
15 KBS
15 Burpees
150 m Run
Continute increasing by 5