Daily Community Programming Oct 14th

Morning Rom Wod

2k chill row 

Mobilize one hour include prehab

13 min amrap of: 55 deadlifts 225/155# + 55 wall-ball shots 20# to 10ft target/14# to 9ft target + 55-calorie row + 55 handstand push-ups 

Back squat 10/10/10, then take 50% and amrap (unbroken reps)

Rest as needed

Run 2 min -> 1 min out, 1 min back cover distance + 12 chest to bar pull ups, rest 2 min x 4 

3 min run, 3 min rest x 1

Run 6 min, document total distance x 1

 

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