Friday October 13th

********THERE WILL BE NO 6:30 PM CLASS DUE TO DOUBLE UNDER SEMINAR********

Strength:

Push Press 3×8 moderate weight rest 90 sec btw sets

WOD:

21-15-9 of Front Squats , with 5 rope climbs after each set

Rx 135/95

L2 115/75

L1 95/65

Met Con

4×20 band walks side 4×20 band walks Front

For Time 800m row, then 50-40-30 of AbMat situps, KBS then 800m row