Monday 28 September 2020 – 0600 and 1700 Virtual Classes

Hi guys! Click here for your link to the 0600 virtual class, and here for the 1700 virtual class. Below are your WOD options:

Warm-Up
3 rounds, not for time, of:
1min jogging, biking, or rowing (increase pace each round)
1x Burgener warm-up with empty barbell, 45/35#

RX
3 rounds, for time, of:
400m run
30 thrusters, 45/35#

Compare to 11.13.2018.

Scaled
3 rounds, for time, of:
2min jog
15 thrusters, 45/35#

Limited Equipment
3 rounds, for time, of:
400m run
15 DB thrusters, 50/35#

At Home
3 rounds, for time, of:
400m run
50 air squats

Additional Work 
Part 1:  Overhead carry 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Part 2:  15 wall walks for quality

Part 3:  240sec handstand hold (accumulated)

Part 4:  40L pistols, 40R pistols (for quality)

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