Oct 20th

A. Front Squat, work to a tough triple
B. Front Squat, 3 reps @ 92% highest from A x 3 sets, 3 min
C1. CGBP @ 40X1, 4-3-2, 2 min
C2. Legless Rope Climb to ceiling, 1 rep x 3 sets, 2 min - go slow on the way up and down, don’t use legs on lowering
D. Stir the Pot on Swiss Ball, 1 minute of movement x 3 sets, rest as needed
A. 223#
B. 205#
C1. 115#, 125#, 125#
C2. completed
D. completed
8

PM - 6-9 min High Effort (low load) + MAP High %’s int's
AMRAP in 7 mins - high effort:
Strict Ring Dips - 1,2,3,4,5,etc.
KBS @ 24kg - 2,4,6,8,10,etc.
DU’s - 20,20,20,20,20,etc.
Finished the 8 dips on the 8th rd
+
rest as needed
+
3 rounds @ 85-90%:
1:30 min Rowing
1:30 min rest
409m 417m 399m
+
3 rounds @ 85-90%:
1:30 min Watt Bike
1:30 min rest
946m 937m, 938m
8