Join us for an awesome corn maze and BBQ Exchange on Sunday, October 4!
STRENGTH
Back Squat, 4 x 4 at 70-80%, rest 1-2 minutes between sets
WOD
Level 1
6 Minutes:
- Burpee x Max Reps in 3:30 (move on to hang clean and jerk if you finish 50 before this time)
- Hang Clean and Push Press x Max Reps in Remaining Time (2:30)
Rest 3 Minutes
AMRAP 3:
- Row for Max Calories
Level 2
AMRAP 6:
- Burpee Over the Bar x 50
- Ground to Overhead (155/105) x Max Reps in Remaining Time
Rest 3 Minutes
AMRAP 3:
- Row for Max Calories
Notes: Can sub 800m run for max calorie row if it’s not raining out (400m for L1). Record # of ground to overhead reps on first part, and number of calories rowed on second part. For L1, record # of burpees and # of ground to overhead.
G2O – 10 @220#
Calories – 51
#220 like a boss
11
63 cals
235 squat
245#
12
58 cal
BS: up to 155#
WOD 1: 17 @ 85#
WOD 2: 37
10 g2o @ 85#
Row- 46 cal.