Announcements:

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

Kids Class

Kids Class

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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