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Thursday 10/18/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

1500 m Partner row, Tabata style

Workout Warmup:

10 min Alternating EMOM

4 Turkish Get-ups (two each arm)

Max effort L Hang from PU Rig(arms at 90 degrees if able)

Workout:

5 min AMRAP

20 Double-Unders

10 Air Squats

Rest 1 minute

5min AMRAP

5 Burpees

10 Box Jumps (24″/20″)

Rest 1 minute

5 min AMRAP

10 Sit- Ups

10 Push-Ups

Lift and Skill:

Make up a lift and skill you missed this week

Earlier Event: October 17
Friday 10/19/2018
Later Event: October 20
Saturday 10/20/2018