Monday October 21st

FOR THOSE REGISTERED IN THE OPEN DON’T FORGET TO SUBMIT YOUR SCORES TODAY!! THE EARLIER THE BETTER, DO NOT WAIT UNTIL THE LAST MINUTE.

Warm Up:
Bike or Row for 3 Minutes
12 min EMOM
30 Seconds On 30 Second Off
-Heel Touches
-Hollow Rocks
-Plank Reaches
-No Stand Burpees

Workout:
6 rounds
10 Bar Facing Burpees
10 Push Press 95/65 INT-75/45 BEG-45/35
10 Bar Facing Burpees
Rest 3 Mins Between Each Round
-COACHES NOTES: Those going RX should aim for a time of 1:30 or less per rounds. Those adding in scales or progressions aim for a time of 2:15 or less per rounds. Make sure you are scaling appropriately so that the times are doable for you. The Push Press should be at a weight to do the 10 unbroken-

Alternate Version:(Only use if you think the burpee reps will REALLY hold you back from getting the above listed times)
4 Rounds
7 Burpees over the bar
10 push press 64/45
7 Burpees
Rest 3 minutes between rounds

Optional accessory work
Overhead Carry 3x 100 ft
Use 2 dumbbells/kettlebells. You choose the load but use the heaviest weight you can for each set. Rest as needed between sets