WOD for Thursday, Oct 8:

SKILLS PROGRESSION

Complete 4 sets E3MOM (12 minutes)


  • 5 L/arm S2OH (KB or DB)

  • 25' Overhead carry

  • 5 L/arm S2OH

  • 25' Front Rack Carry

  • 5 R/arm S2OH

  • 25' Overhead carry

  • 5 R/Arm S2OH

  • 25' Front Rack Carry

**With remaining time in the 3 minutes, accumulate a 30 second L-Sit Hold.


METCON

9 minute AMRAP

  • 12 Alternating KB Swing 35/53# (25/45) (Alt. at shoulder height during single arm Russian Swing)

  • 12 KB Suitcase Walking Lunge (or Reverse Step in place)

  • 12 Push-ups



Featured Posts