Announcements:
The Halloween WOD will be this Saturday from 10am – 11am, there will also be normal class hours at 8am and 9am.
Fitness
A. 3 Sets
10 x Sandbag Power Cleans
10 x Sandbag Front Squats
10 x Hollow Rocks
2 Min Rest
B. 3 Sets Max Effort
500M Row
10 x Burpees
3 Min Rest
Performance
A. 3 Sets of Clusters
TNG Power Snatches
6-6-6 w/15 Sec Rest
w/2 Min Rest after each set
Clusters – Perform 6 TNG Reps, rest 15 secs, 6 TNG Reps, rest 15 Secs, 6 TNG Reps… 1 Set = 18 reps. Rest 2 Minutes after each set.
B. 3 Sets Max Effort
500M Row
10 x Burpees
Sport
A. 3 Sets of Clusters
TNG Power Snatches
6-6-6 w/15 Sec Rest
w/2 Min Rest after each set
Clusters – Perform 6 TNG Reps, rest 15 secs, 6 TNG Reps, rest 15 Secs, 6 TNG Reps… 1 Set = 18 reps. Rest 2 Minutes after each set.
B. 4 Sets Max Effort
500M Row
Rest 3 Min
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