Announcements:

The Halloween WOD will be this Saturday from 10am – 11am, there will also be normal class hours at 8am and 9am.

Fitness

A.  Every 75 Secs for 5 Sets

10 x Russian Swings

10 x Planks – Palm to Elbow

B.  5 Min AMRAP

5 x Strict Pull-ups

10 x Goblet Squats

30 x Double-unders

4 Min Rest

5 Min AMRAP

10 x Russian Swings

10 x Air Squats

30 x Double-unders

Performance

A.  Every 75 Secs for 5 Sets

1 x Clean Deadlift + Clean Pull + Clean + Jerk

B.  5 Min AMRAP

10 x Kipping Pull-ups

10 x OHS @ 95lb/65lb

30 x Double-unders

4 Min Rest

5 Min AMRAP

10 x Hang Power Cleans @ 95lb/65lb

10 x Front Rack Lunges @ 95lb/65lb

30 x Double-unders

Sport

A.  Every 75 Secs for 5 Sets

6 x TNG Power Clean + Jerk

B.  5 Min AMRAP

5/3 x Muscle-ups

10 x OHS @ 135lb/95lb

30 x Double-unders

4 Min Rest

5 Min AMRAP

10 x C2B Pull-ups

10 x Front Rack Lunges @ 135lb/95lb

30 x Double-unders

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