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October 28th WOD

Competitors:

C:A: Metcon (No Measure)

Row 5000m; every 2 min get off and perform 10 v-ups

Level 1:

L1:A: Weighted Reverse Lunges (5x6)

@30X1; build to a tough set

L1:B: Metcon (4 Rounds for reps)

4 min amrap; x4; rest 2 min
Run 200m once
Then
Ascending Amrap
2-4-6-8…
Box jumps 24/20
T2B
Rx+
Amrap
2 mu’s
9 t2b
12 box jumps 24/20

Level 2:

L2:A: Metcon (AMRAP - Reps)

30 min emom
Min 1- 2 Shuttle run or 60 m ski; Advanced ski 200m
Min 2- 10-25 sit ups
Min 3-5-Back Squats@30X1; 8 reps
Min 6- Back Ext@30X1; 8-12 reps

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM