Friday, October 12

A. CONDITIONING
3 Sets (80%/same pace each set)
40/30 Cal Bike
40 Burpees Over Bar
40 WB (30/20)
-Rest 3:00-

B. NC60
85% Hard on this open wod

C. BIAS WORK:
STRENGTH
A. Deadlift
6x1; rest 3:00; increase load each set

B. AMRAP x 15:00
100' Back Rack Yoke Carry
100' Dball Carry
10 Dball Squats (150/100)

GYMNASTICS
EMOM x 20:00
Min 1 - 50' HSW
Min 2 - :30 L-Sit Hold
Min 3 - 50 Wtd DU
Min 4 - Press to Handstand

CONDITIONING
10 Sets (80%)
10 Thrusters (95/65)
10/7 Cal Row
-Rest :60-

NCFIT