October 11th WOD

Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A1: Deadlift (5x6)
@20X1; build to a tough set; rest 45 sec
L1:A2: Shoulder Press (5x6)
@20X1; start at 65% and build; clean from ground; rest 45 sec
L1:A3: Metcon (5 Rounds for time)
0.3 miles AB as fast as possible but keep rounds consistent x5
rest 2 min before returning to A1
L1:B: Metcon (AMRAP - Rounds and Reps)
8 min amrap
10 Kbs 53/35
8 t2b
6 burpees

8 tng PS 95/65
7 t2b
6/4 cal AB

***if you don't go unbroken in any round do 10 bar over burpees immediately
F3:A1: Deadlift (5x8-10)
@3010; rest 60-90 sec **advanced 12 min Emom; every 2 mins perform 6 deadlifts and build to a tough set; advanced don't do A2
F3:A2: Banded Monster Walks (5x50')
rest 60 sec before returning to A1
F3:B: Metcon (AMRAP - Rounds and Reps)
18 min AMRAP

400m run
10/cal ski
10-25 Kb DL 35/26
10-30 sit ups


12 DL 185/125
15 t2b
Run 400m
Sol Endurance
SE:A: Metcon (Time)
For time

In any order complete

5- runs around mall
50 side to side on 6' bar
150 sit ups
5- 30 box jump step overs 24/20
100 push ups

Then Run a mile
SE: 1-Mile Run (Time)
Max Effort 1-Mile Run



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