Warm-up

Coaches Choice!

Metcon

Metcon (Time)

Partner WOD (2 Person teams)
8 Rounds for time of:
◦21 Wallballs 20/14
◦18 Kettle Bell Swings (53#/35#)
◦15 Pull ups
◦12 Plate Push-ups (45#/25#)

Get a great workout in before Octoberfest!

Extra Conditioning

2k Row (Time)

Max Effort 2k Row

80-90% of Max Effort pace

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