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WOD - Saturday, 10/20/2018

WU: Turkish Get Ups (10:00)
Build to a heavy 5, each side

A. Strength: Weighted Pull up (10:00)
Build to a heavy 5
Then 3 x 5 at 80%-85% of heavy 5

B. Conditioning
AMRAP 8

200m Sandbag Carry (100/70, Buy in)
10 Double Unders
1 Bar Muscle ups (x 2 Burpee C2B)
20 Double Unders
2 Bar Muscle ups
30 Double Unders
3 Bar Muscle ups
Continue adding 10/1 until time runs out. Burpees C2B will be 2/4/6/8, etc.

C. Midline
100 Weighted AbMat Sit-Ups for Quality, with Purpose

Reps 1-25: Heaviest Load (ex. 45#)
Reps 26-50: Slightly Lighter (ex. 35#)
Reps 51-75: Slightly Lighter (ex. 25#)
Reps 76-100: No Load
 

Extra Credit: More Core!
5 x
1:00 Plank
20 Russian Twists (35/20)
Rest :60-:90

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