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Workout of the Day

Mon, Oct 14th

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Some great performances on that Open all weekend! Don’t forget to get down here next Friday with some beers/wine/whatever you drink and cheer these athletes on. A little energy goes a long way in the lasts couple min of any open WOD. I will be trying to fit a good amount of open movements in the first couple days of each week to get you guys in the rhythm Have fun with this one tomorrow. Stay perfect on those dead’s. Sacrifice weight for form!

A) 3 min Row/Assault then every :20 sec for 3 min Inch Worms/Hollow Swings/Lunges then 1 min Jog

B) Every 2:30 x 6 Sets

Deadlift Clusters

Complete 3 Deadlifts (1 Lift every 10 sec)

12 Min EMOM

1st- 10 Bulgarian Split Squat 5/leg

2nd-25 Sec DU’s

3rd-30 sec Assault

C) “The Four Horsemen”

4 Min AMRAP

9 Overhead Squats 95/65 (Scale to Goblet Squat)

9 Chest to Bar Pull-ups (Chest must contact bar)

2 Min Rest

4 Min AMRAP

15 Box Jump up and Over

10 Walking Dumbell Lunges(Holding by waist) 50/35

2 Min Rest

4 Min AMRAP

9 Overhead Squats 95/65 (Scale to Goblet Squat)

9 Chest to Bar Pull-ups (Chest must contact bar)