Wednesday, October 2nd


BLDR60

a) Back Squat (Build to a heavy set of 20, add 5-10 lbs from last week. This is the last week!)

b) For time (TCO 25)

50 Pull-Ups

400m Run

21 Thrusters (light/mod)

800/700m Run/Row or 1800/1700m Bike (your choice)

21 Thrusters

400m Run

50 Pull-Ups


BLDR45

a) Deadlift (5-5-5-5-5)

b) For time (TCO 10)

40-30-20-10

No Push Burpees

80-60-40-20

Double-Unders

3-3-3-3

Deadlift (mod, roughly BW)


BLDR30

EMOM x 16 (40 sec on/20 off)

min 1: Box Jump Overs

min 2: Jumping Lunges

min 3: Push-Ups

min 4: Cal Bike


BLDR60+

Come throwdown with us!

8:00 a.m. every Monday, Wednesday, Friday.

Park Roberts