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