Another beautiful week. Let’s keep going outside as long as possible. I love Missouri Springs and Falls. They are the longest seasons! Made just for us to enjoy!

MONDAY 10-14-24
Strength WOD: Shoulder Press (3x5)
then:
For time:
30-20-10
Single arm KB Swings (Left)(35,26)
Single arm KB Swings (Right)
KB Goblet Squats 

TUESDAY 10-15-24
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift
200 meter Run (after each set of DL)

WEDNESDAY 10-16-24
7 Rounds for time:*
7 Hang Power Cleans (75,55)
7 Front Squats
7 Shoulder-2-Overhead
7 Bar Facing Burpees
* 2:00 to 2:30 per Round

THURSDAY 10-17-24
5 K Run or 5 K Row or 10 K Bike

FRIDAY 10-18-24
3 Rounds of:
EMOM of:
1) 10 Wall Balls
2) 10 Box Jumps
3) 10 Deadlifts
4) Max Reps Ring Muscle-up Transitions
5) Rest

SATURDAY 10-19-24
Open Gym at 8am and 9am



Posted in Workout of the Day

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