Sunday, October 13th


BLDR60

For time

15-12-9

Front Squat (light)

Slamball (heavy)

immediately into…

12-9-6

Front Squat (moderate)

Plate G2OH (mod)

immediately into…

9-7-5

Front Squat (heavy)

Devil Press (mod)


BLDR45

a) 3 Rounds

15 DB Bench Press

ME Ring Rows

b) 5 RFT

50 Double-Unders

25 RKBS (mod)

15 Sit-Ups


BLDR30

For time (TCO 20)

30-20-10-20-30

Cal Bike

Goblet Squats

* perform 10 Burpees after every completed round


BLDRStrength

a) Front Squat (1x5 @ 65%, 1x5 @ 70%, 1x5 @ 75%)

b) Strict Press (2x4 @ 60%, 2x4 @ 70%)

c) Bent Over Row (3x4)

d) Single Leg Sorenson Hold (3 x 20-30 sec each)

Park Roberts