131030 Wednesday

9305865_448x252 Our thoughts & blessings go out to the friends & family of Officer Robert Bingaman of the Asheville Police Department .  Appreciate every day!

Reminder: Yoga tonight at 6:30 with Angela!

Warm-up 

AMRAC in 12 with 6-10:
BTNP,
SL RDL,
T2B,
DB Squat Clean,
Mobility

Strength/Skill Development

A1. Romanian Deadlift @ 2011; 5-8 x 4. Rest 10s

A2.  H/R Burpees: AMRAP in 30s. Rest 2 minutes x 4

Release hands in bottom of burpee, jump to 1ft reach at top.

WOD

A. : Metcon (AMRAP – Reps)

AMRAP Wall Balls in 60s
AMRAP T2B in 30s
Rest 30s x 3

Rest 2 minutes b/w A & B.

B. : Metcon (AMRAP – Reps)

AMRAP Box Jumps (Step-down) in 60s
AMRAP DB Squat Cleans in 30s (moderate)
Rest 30s x 3.

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