10/24/2024

Front Squat

5 sets x 5 Front Squats (80% of Wk 1 Heavy Single)

-Complete a set every 2:15-

Fall Festivals

Affiliate Compete (RX+)

Teams of 2

80 Wall Balls (30/20)

20 Synchro Line Facing Burpees

60 Wall Balls (30/20)

15 Synchro Line Facing Burpees

40 Wall Balls (30/20)

10 Synchro Line Facing Burpees

Freedom (RX'd)
Teams of 2
80 Wall Balls (20/14)
20 Synchro Line Facing Burpees
60 Wall Balls (20/14)
15 Synchro Line Facing Burpees
40 Wall Balls (20/14)
10 Synchro Line Facing Burpees

Independence
Teams of 2
80 Wall Balls (14/10)
15 Synchro Line Facing Burpees
60 Wall Balls (14/10)
10 Synchro Line Facing Burpees
40 Wall Balls (14/10)
5 Synchro Line Facing Burpees

Liberty
Teams of 2
80 Wall Ball Thrusters (light)
15 Synchro Up Downs
60 Wall Ball Thrusters (light)
10 Synchro Up Downs
40 Wall Ball Thrusters (light)
5 Synchro Up Downs

• Target time: 11-13 minutes

• Time cap: 16 minutes