0496:

WU: 800 m run – 20 m walking lunge – 40 squats – couch stretch

Strength:

WOD: 2RFT

  • 25 b. squats 95/65
  • 400 m run
  • 20 forward lunges 95/65 bar in high rack
  • 400 m run
  • 20 reverse lunges rack bar behind.
  • 400 m run

Workouts will run all day Thursday. 6,8,9am 12,5,6pm

0495:

WU: 5 minutes

Strength: B. press 4×8@75% B. squat 4×8@75%

  • Snatch practice – 20 minutes

Only one workout at 5:30 pm. Wear your costume for the Halloween WOD. Notice there will be a programming change for the costume wod.

0492:

WU: 10 min

Strength:

WOD: For time:

  • 800 m run
  • 40 box jumps
  • 30 kb swings 53/35 or 30 snatch’s
  • 20 pull ups
  • 400 m run
  • 20 pull ups
  • 30 kb swings or Snatch
  • 40 box jumps
  • 800 m run
  • 100 abmat sit ups