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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