News: Effective November 2nd, everyone (including myself) is going to ENTER through the Last door. There are cubbies in the changing room where you will
Rower Air Squats/V Ups Burpees/AMBAT Sit Ups Box Jumps/Mountain Climbers KBS/Plank Rower Tabata
Shoutouts: Monica K Bday, Francis L Bday Over the weekend: Justin 4 year anniversary -10/31. Terri T Bday – 10/31 Box News: We will be starting
Skill: Back Squat % Work (10, 8, 8, 6, 6) %55, 70, 75, 80, 80% (week 1) (0:00, 2:30, 5:00, 7:30, 10:00) WOD: 20 Min AMRAP 30
Skill: 2 Pull Rope Climb Challenge WOD: 5 Round Ladder 50 Double Unders (+25 every round) 16 Alt Pistols (1 for 1) (+2 every round)
Skill: Push Jerk WOD: 10RFT 5 Bar Muscle Ups (Mod: Less Muscle Ups, Banded Muscle Up, Strict Pull Ups, Strict with bands, TRX Rows) 10
Skill: Front Squat % Work (10, 8, 8, 6, 6) %55, 70, 75, 80, 80% (week 1) (0:00, 2:30, 5:00, 7:30, 10:00) WOD: For Time 400
Rope Slam Hip Band Walk Shoot Throughs Goblet Squats Wall Sit or Handstand Hold Slam Ball Over Shoulder TRX Row Sprints Rower Burpees 30:25 1x
Skill: The Kip WOD: EMOM and For Time EMOM for as long as possible or up to 10 minutes of 6DL (185/135) 12 Toes to Bar
Strength: Back Squat, 6×1, every 2 min, (Start at 80% and work your way up) WOD: AMRAP and 3RFT 12 Min AMRAP of: 30 OHS (95/65)
