Hey Friends!

Friday on tap!  October is coming to a close too…. just crazy talk.  November and December left for 2016 – that’s 8.6 weeks left to achieve those 2016 goals – get some solid work in and attack them with epic focus.  You got this.

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Strength:

Every Minute for 10 Minutes:
ODD – 8 Bench Press @60%
EVEN – 8 Pendlay Rows (at an appropriate weight)

Metcon – “Heigl”

3 Rounds:
3 Minute AMRAP
5 Jerks (185/103/65%)
10 Dumbbell/Kettlebell Snatches (50/35/25)
15 single arm overhead walking lunges (same)
–1 Minute Rest between rounds–