WOD Monday, October 7th

Strength
Front Squat (10RM)
ON A 15:00 RUNNING CLOCK…
Establish 10RM Front Squat*

*Max 2 attempts at 10RM

Workout
Metcon (Time)
FOR TIME
20 Front Squat (135/95)|(95/65)
40 Sit-ups*
40 Plate OH Step-Back Lunges (25/15)|(15/10)
15 Front Squat (155/105)|(115/75)
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)

*GHD Sit-ups Optional

**For the Plate OH Lunges, Plate must be held OH at extension.

-16:00 Time Cap-

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WOD Sunday, October 6th