WOD
20 Box Jumps
25 Russian KB Swings
30 1 Arm DB Push Press (15 each side)
500/400 M Row
4 Rounds
24 min cap
CORE WOD
:40 on :20 off
High Plank
Side Plank (:20 L/:20 R)
Flutter Kick
4 Rounds
DRIVE – CFH 5:30PM
Every 2 minutes for 12 minutes
10 Wall Ball
15 Goblet Squat
20 Jumping Air Squats
Rest from 12-15
15:00-27:00
1 Minute at each station
Russian Twist With Med Ball
Bear Crawl
Archer Ring Rows
Plate Ground to Overhead
**Save the Date**
Saturday October 27th- Halloween Throwdown at Harbor East! More info coming soon!!