10 26 18

WU: 3x (12 KBS + Jog 100m + 30’ Goblet KB Duck walk)

P
A. Find 2RM Hang Clean

B. 2 Rds:
Row 40/30 Cals
50 WB
Run 400m
50 Thrusters (45/33)

C. Death by Bike Cals
Min 1: 1 Cal…(+1/min)

D. AMRAP [8]
Sets of X u/b MU (X = 5 if you’re proficient at muscle ups, and 1-2 if you’re working on consistency)

F
A. Find 2RM FS

B. 2 Rds:
Row 40/30 Cals
50 Air Squats
Run 400m
50 Thrusters (45/33)

C. same

D. AMRAP [8]
Sets of X u/b Pullups (X = 7 if you’re proficient at pullups, Use ~35% of max set)

L45: A, B, D

 

Costumes welcome for Halloween WOD this Saturday!