WOD: 10-9-13

by: Gino Escalante in: WODs
08 Oct



Strength:  35 mins to find:

1RM Push Press


1RM Split Jerk


1RM Shoulder Press

1: For max reps:

30 Burpees then remainder of 5 minutes: AMRAP of:

10 Kettlebell Swings (24/16)
10 Box Jumps (24/20)

2: For time: 21-15-9 reps of:

Box Jumps (24/20)
Kettlebell Swings (24/16)

5 min cap


Let’s get ready to rumble…

With the last day of this current strength cycle, things will slow down a bit next week as we prep to test in the last full week of October.  Some pretty good challenges are coming your way and this would be the perfect time to get that diet on point.  It takes about three weeks to start feeling the effects (as long as you are consistent).  By the time Fran, Isabel, Grace, Jackie, Nancy, Helen, Diane, Elizabeth, and Karen show up, you will be ready.




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