Sunday, September 29th


BLDR60

a) 27-21-15-9

Power Snatch (mod)

Box Jumps

400m Run

b) 3 Rounds

30 GHDSU

60 sec Plank Hold


BLDR45

a) EMOM x 9 (45 sec on/15 off)

min 1: Plank

min 2: V-Ups

min 3: OH Plate Hold

b) For time

100 KBS (mod)

Rest 2 minutes

50 Burpees


BLDR30

a) For time (TCO 12)

21-15-12-9-6

DB Strict Press (mod)

10-10-10-10-10

DB Box Step Overs (mod/heavy)

b) 3 Rounds

16 Seesaw Row (8 each)

16 Plank Pull Unders (8 each)

16 Alt. Curls (8 each)


BLDRStrength

a) Back Squat (Build to something heavy)

b) 5 RFT

10 Stone Over the Shoulder

40m SA Farmers Carry (heavy, each)

Sled Drag (100m)

Park Roberts