Announcements:  

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

Fitness

A1.  Back Squat – 5 x 8 w/4 Min Rest

A2.  Strict Pull-ups – 5 x After each set of Squats 

B.  Every 2 Minutes for 5 Sets

<-> x 2 – 20M Shuttle Run

10 x Tuck Jumps 

10 x Sit-ups   

Performance 

A1.  Back Squats – 10 x 10 @ 40%-60% +5lb-10lb 

A2.  Strict Pull-ups – 5 x After each set of Squats 

B.  Every 2 Minutes for 5 Sets 

<-> x 3 – 20M Shuttle Run (All out) 

10 x Box jumps w/Step down @ 24inch/20inch 

10 x T2B  

Sport 

A1.  Back Squats – 10 x 10 @ 40%-60% +5lb-10lb 

A2.  Strict C2B Pull-ups – 5 x After each set of Squats 

B.  Every 2 Minutes for 5 Sets 

<-> x 3 – 20M Shuttle Run (All out) 

10 x Box jumps w/Step down @ 30inch/24inch 

10 x T2B  

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