Friday 20211001

Announcement

Happy Birthday Sigurn Kraehe and Ian Margot!!

Workout – Metcon (Time)

JIMADOR BLANCO

For Time:
50 Wall Balls (20/14)
50 T2B or V-Ups (OR 75 Stick Abmat Sit Ups)
50 Wall Balls (20/14)
1500m Run

TARGET SCORE
Target time: 15-17 minutes
Time cap: 22 minutes

Scaling Option 2 (Beginner)
For Time:
50 Wall Balls (Light)
50 Sit Ups
50 Air Squats
500m Run or 750m Row

Accessory – Warm-up (No Measure)

STRICT PULL UPS
9 sets: 5 reps
*Add weight if you are able to keep strict form

GHD HIP EXTENSION, RUSSIAN KBS, OR GLUTE BRIDGES
5 sets: 20 reps
*Add weight if able to

* If time permits (take turns on GHD)

Posted in WOD

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