Thursday, October 24th

Warm-up 3x
10 Pulls on rower
8 Toe Grab Squats
6 Banded Pull to Face
4 Superman w/ 2 sec hold at top
Strength
Part 1: Every Other Minute on the Minute or 10 mins: (5 sets)
7 Back Squats @ 60-70% of 1RM
then 5 mins to switch to Part 2
Part 2: Every Other Minute on the Minute for 10 mins: (5 sets)
7 No Bounce Deadlift @ 60-70% of 1RM
WOD
Teams of 2: For Time: *15 min cap
150 Wall Balls (20/14)
100 Box Jump Overs (24/20)
*Partner does a static hold of dumbbells or kettlebells farmer carry style while the other works, switch back and forth until first movement is complete, then move to next movement.