Thursday, October 10th

430 crew getting it done!

430 crew getting it done!

Warmup: 4 rounds of

10 calorie row

10 meter butt kicks

20 banded pull aparts

20 banded monster walks

20 air squats

++++++++++++++++++++++

Thrusters 8x3

++++++++++++++++

WOD: 5 Rounds for Time

10 Deadlift 225/155#

20 Burpees

400 meter run

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Endurance:

1 mile run then,

200 Calories on Rower

**Top of each minute ~ 2 Burpees over rower until complete

Joe Kusnitz