Wednesday 14 October 2020 – No Classes

Hi guys! No classes today, as we’re busy prepping for “Battle in the Backyard” – 3 days to go!!! Below are your WOD options:

Warm-Up:
2 rounds, not for time, of:
50 double-unders
8 hip & back extensions
10-15 band pull-aparts
5 inchworm push-ups
1x Burgener warm-up with empty barbell, 45/35#
5-7 ring rows

RX:
AMRAP 20:
3 DB clean & jerks, 50/35#
5 pull-ups
7 push-ups
9 air squats

-OR the partner option-

10 rounds for time (alternate rounds for 5 rounds each) of:
9 DB clean & jerks, 50/35#
15 pull-ups
21 push-ups
27 air squats

Scaled:
AMRAP 20:
3 DB clean & jerks, 35/25#
3 pull-ups (or ring rows)
5 push-ups (or kneeling push-ups)
7 air squats

-OR the partner option-

10 rounds for time (alternate rounds for 5 rounds each) of:
9 DB clean & jerks, 35/25#
9 pull-ups
15 push-ups
21 air squats

At Home:
10 rounds for time of:
15 push-ups
Broad jump, 10m

Additional Work:
L-Sit – Accumulate 120secs

DB Box Step-Up – Use the heaviest weight you can for 40 reps

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