10.19.17

Strength
10 min EMOM
8 Front Rack Walking Lunges

Wod
8X
Every 90 Seconds
10 Burpees over the rower
for the remaining time row for calories
*score is your total calories rowed*

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10.17.17

Team Tuesday (teams of 2, split work however you want)
Wod
800m Run carrying a wallball, run together switch off carrying as needed (20/14)
100 Wallballs
80 Wallball sit-ups
60 Wallball Lunges
40 Wallball Twist
20 Wallball Squat Cleans
800m Run with….that’s right your wallball
*if the wallball rests on the ground you get a 10 burpee penalty*

Post Wod
5X
10 GHD sit-ups
50 Flutter Kicks
30 sec Hollow Hold