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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