10.30.20

A. Group warm upB. WOD demoC. For Load | from rackLateral lunges 5×16*22 minutes total for part C & D – split group between parts C & D if needed. Source: Workout Of The Day

Metcon 10.29.20

A. Group warm upB. WOD demoC. 4 – 5 minute rounds for time | 2 minute rest between rounds200m run20 DB single arm push press 35/50 | 10 per arm 5 Strict pull ups OR 3 Negative pull us | RX+ 3 weighted strict pull ups*rest with time remaining in each round....