Thursday, October 30th

STRENGTH:  A. 1 Power Snatch + 1 Hang Squat Snatch x 5 sets METCON: B. 5RFT 15 Box Jumps 9 Man Makers 3 Rope Climbs ——-STRENGTH WOD——— Power Snatch – 65% x 3 x 4 Power Clean – 65% x 3 x 4 Power Jerk – 65% x 3 x 4 Snatch...

Wednesday, October 29

MOBILITY 10 Min Mobility work METCON: For Time: 800m Run 40 KBS 30 Front Rack Lunges (135/95) 20 Wall Balls 10 OHS 135/95) 800m Run Post your scores to the Whiteboard. ——-STRENGTH WOD——— Back Squat – 75% x 5 x 5 Block (or hang)...

Tuesday, October 28th

STRENGTH: 1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean x 5 Sets METCON: 15 MIN AMRAP 10 Push Press (135/95) 10 HSPU 10 TTB Post your scores to the Whiteboard. ——-STRENGTH WOD——— – Jerk behind the neck – 70% 5×5...

Monday, October 27th

Happy Bday Karla! STRENGTH: Front Squat Find your 1 rep max. 3-2-2-1-1 METCON: Cash in: 52 DUBS 3 ROUNDS 10 Deadlift (225/155) 26 Pull ups 62 Sit ups Cash out: 52 DUBS Post your scores to the Whiteboard. ——–STRENGTH WOD———–...

Friday, October 24th

STRENGTH: Deadlift Find your 1 rep max. 3-3-2-2-1 METCON: “Karen” For time: 150 Wall-ball shots Post your scores to the...