8x2 Jerk

7 min AMRAP:
6 Double DB Alt Leg Step Back Lunge (35/50)
8 Double DB S2OH (35/50)
40 DU

8x2 Squat Clean - regrip

9 min AMRAP: Ascending Ladder 3/3/3, 6/6/6, 9/9/9…
Power Clean (95/135)
C2B
Box Jump (20/24)

15 min build up in complex:
3 DL
2 Hang Power Cleans
1 Jerk

HERO WOD - DT:
5 RFT:
12 Deadlifts (105/155)
9 Hang Power Cleans (105/155)
6 Push Jerks (105/155)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

8x2: BS

7 min Max Rep Wall Balls (14/20, 9/10)
*Every time you break you have 75 DU

8x2: SP

For Time:
1-8:
T2B
C2B

1 min Rest

8-1:
Strict Press (75/115)
Push Ups

8x2: DL

4 min AMRAP:
4 Double DB snatch (35/50)
8 Double DB Box Step Overs (35/50, 20/24)

2 min Rest

4 min AMRAP:
12 Single DB snatch (35/50)
12 Single DB Box Step Ups (35/50, 20/24)

4 RFT:
15 Thrusters (65/95)
15 BFOB

Post WOD:
8 min EMOM:
WW with 1-5 Wall Facing SHSPU

8x3 Power Snatch

11 min AMRAP:
8 Power Snatch (75/115)
8 Strict Pull Up
50 DU

8x3 Hang Squat Cleann

For Time:
21-15-9:
Hang Squat Clean (65/95)
HSPU (Comp: SHSPU)

20 min EMOM:
1: 10 Double KB DL
2: RMU
3: Assault Bike Cals
4: BBJO (20/24)

8x3 Push Press

9 min AMRAP:
3/3, 6/6, 9/9
Wall Walks
50’ Shuttle Run

Happy Halloween - i1uvit Costume Contest is TODAY!

Partner WOD:
On 20 min Clock:

*Score 1: Accumulate as many Cals on rower as possible.

*Score 2: AMRAP of:
30 Single DB Snatch (35/50)
30 T2B
30 Med Ball Squat Clean (14/20)

Teams of 2: Both partners working at the same time, one rowing, one working on the AMRAP. Switch as needed.

5x12 Alt Arm Double DB Bench

3 Rounds on a Running Clock:
1 min of Max Reps per Movement
Rest 2 min between Rounds

Burpee Box Jumps (20/24)
BMU
Burpee Box Jumps (20/24)
T2B

For Time:
3 min Handstand Hold
100 Air Squats
150’ Handstand Walk
100 Air Squats
30 HSPU

Post WOD:
8-10 min for Quality:
20 Vups/tuck ups/leg lifts
20 Marching hip bridge with hip halo
:30 Side Plank R/L

8x3 DL

5 RFT:
5 DL @ 75% of heaviest DL
60 DU