October 2023

6:30-9 am Is a ‘close your adventure day’! Either: Dumbbell clean and jerk 5-5-5-5-5 repsDeadlift 5-5-3-3-1-1-1 reps Or Support John in attaining his Murph goal at 50!

6:30-9 am 3 rounds for time of:20 kettlebell swings20 sit-ups20 hip extensions20 hanging knee raises ♀ 12-kg KB ♂ 16-kg KB Scale: weight, toes to post

8-9 am Row 19 calories4 rounds8 deadlifts 95/135 lbs2 buroees2 rounds41 ring rows1 burpee

6:30-9 am Back squat10-5-5-3-3-1-1-1

6:30-9 am 10 rounds for time of:5 weighted push-ups7 strict push-ups ♀ 15 lb plate ♂ 25 lb plate Scale:7 rounds for time of:10 banded push-ups

6:30-9 am For time:Move 500 lb of odd objects 50 yards out and 50 yards back. Use plates, dumbbells, sandbags, firewood, or whatever you can find to accumulate approximately 500 lb. Scale: For 8 minutes:Move odd objects 50 yards out and 50 yards back. Use plates, dumbbells, sandbags, firewood or whatever you can find to