This is supposed to be another wonderful week for running! Whether you think it is wonderful, is maybe not the appropriate word. Either way you feel about it, we are going to spend some time outside while we can.

MONDAY 10-21-24
Strength WOD: Deadlift (3x5)
then:
Variation on "Nate"
For time:
7 Rounds for time:
2 Muscle-up Transitions
4 DB Shoulder Press (heavy)
8 KB Swings (53,35)

TUESDAY 10-22-24
5 Rounds each for time:
"Sprints"
400 Meter Run or 500 Meter Row
3:00 Rest between rounds

WEDNESDAY 10-23-24
3 Rounds for time:
30 Push-ups
50 Meters Front Rack Walking Lunges (45,35)

THURSDAY 10-24-24
Strength WOD: Bench Press (3x5)
then:
"Death by:"
1 Wall Walk (Inchworm)
3 Deadlifts
5 Toes-2-Bar (Knees Up)
add 2 T2B each round
keep going until you CANNOT finish the round

FRIDAY 10-25-24
"Tommy V" variation
For time:
21 Thrusters (light-mod)
3 Rope Climbs (9 Pulls)
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb

SATURDAY 10-26-24
Open Gym at 8am and 9am
Posted in Workout of the Day

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