Friday 10/9

Fitness-

A. Deadlift x 3 reps EMOM x 10 min @ 65% + red band 

*loop band around one end of bar and across to other side, stand on band and pull

WOD

For Time

1k Row

50 Thrusters (45/35)

30 pull ups or ring rows

Performance- 

A. Deadlift x 3 reps EMOM x 10 min @ 65% + blue band 

*loop band around one end of bar and across to other side, stand on band and pull

WOD

For Time 

1k Row

50 Thrusters (45/35)

30 pull ups

Zone-

A1. KB Deadlift x 10 x 4 sets

A2. Hollow Rocks x 45 sec AMRAP x 4 sets

A3. DB Bench Press x 10 x 4 sets

WOD

800 m Run

50 DB Thrusters

30 Ring Rows