A heartfelt thank you to all the Veterans who have served or our serving to protect our freedoms!  You're never forgotten!

W.O.D.

Teams of 4: You cannot rotate to the next station until all 4 team members have completed their stations. (each person will complete each station 4 times)

4 RFT:

- 500m Row

- 400m Run

- 25 Box Jumps (Rx: 20/24, Comp: 24/30)

- Rest

DL 10-8-6-4-4-6-8-10 *Stay as heavy as you can on the way back up

W.O.D.

10 min AMRAP

- 10 Triple Unders (Scale 1: 30 DU, Scale 2: 90 singles)

- 15 KB Swing (Rx: 35/53) (Comp: 53/70)

- 20 Walking Lunge Steps

W.O.D.

12 minute AMRAP

- 3 muscle up (Scale 1: bar MU, Scale 2: 9 C2B)

- 40 double-unders

- 15 power clean (105/155)

15 Min to build to heavy overhead squat double from the rack (scale: work on OH squat tech 5x8)

W.O.D.

2 Rounds max reps: (2 min on each movement with a rolling clock.  4 min rest. Repeat.)

- Cal row (0:00-2:00)

- Box jump 20/24 (2:00-4:00)

- Kb swing 35/53 (4:00-6:00)

- Rope climb (6:00-8:00)

4 Min Rest

14 minute EMOM

- Odd minutes 8 L pull-ups ( s- strict pull up )

- Even minutes 5 deficit HSPU

on minute 14

- do 45 T2B AFAP

Happy Halloween!!!

Don't forget to come dressed up to the gym and compete in the costume contest!

W.O.D. Chipper:

- 50 ab mat sit ups

- 40 Front squats (Rx: 65/95, Comp: 95/135)

- 30 Box Jump (Rx: 20/24, Comp: 24/30)

- 20 S2OH (Rx: 65/95, Comp: 95/135)

- 10 G2OH (Rx: 65/95, Comp: 95/135)

15 min Snatch Technique

WOD:

21-15-9

- Snatch 75/115 - C2B

Back Squat: 5-5-5-5-5

W.O.D.

7 min AMRAP

- 30 Wall Bals (14/20)

- 10 Burpee Box Jumps (20/24)

W.O.D.

9 min AMRAP

3/3, 6/6, 9/9...

T2B/HSPU

1 Deadlift between each round: (Rx: 185/275) (Comp 1: 205/315, Comp 2: 225/365)

WOD:

12 min EMOM

- Odd Min: 8 DL

- Even Min: 10 V-ups (from hollow position)

3 min transition

12 min EMOM

- Odd Min: 8 Push Press

- Even Min: 10 KB Swing