HELLO October!

**Movement Challenge Starts TODAY! The challenge is over a 1 month period to see who can accumulate the most MILES ran! Yes you saw that correct who will run the longest distance in 1 month!? 

Ready ..set ..GO!

CF WOD:

A.

Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat

and then…

Three sets of:

Back Squat x 3 reps @ 85-90% of your 1-RM

Rest 60 seconds

Single-Arm Dumbbell Row x 10-12 reps @ 2111 (tempo)

Rest 60 seconds

B.

For time: (15 CAP)

BUY IN- Row 1000 Meters

Three rounds of:

30 Double-Unders

20 Kettlebell Swings (32/24 kg)

10 Strict Handstand Push-Ups