Announcements:

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

Alyson

Alyson

Fitness- Performance 

A.  Close Grip Bench Press – 4 x 10 w/2-3 Min Rest 

B.  20 Min AMRAP w/Partner (You go I go) 

150m/100m Row 

10 x Wallballs 

Each Effort should be all out  

Sport 

A.  Close Grip Bench Press – 4 x 10 w/2-3 Min Rest 

B.  EMOM – 8 Mins 

Even – 30 Sec Row @ 1:40/1:55 Pace or faster 

Odd – 10 x Push Jerks @ 135lb/95lb 

4 Min Rest 

then… 

EMOM – 8 Mins 

Even – 5 x Deadlifts @ 315lb/225lb 

Odd – 10 x Cal Row + 3 Burpees 

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