Halloween - Friday you are welcome/encouraged to wear your Halloween costume while working out. If we have any participants we will take pictures at each hour

Cardio Cross Training Class - We will be having a cardio type training class with no equipment on Saturday at 10am. Will only run for 30 minutes in between classes. If you'd like RSVP online for it.

Strength/Skill
1 Heavy Push Jerk
1 Heavy Split Jerk
(Warm up to the heavy weight. Try both jerk methods)

WOD
A: EMOM x 9
3 Rounds:
Min 1 - 5 Push Jerks
Min 2 - :30 second plank hold
Min 3 - 5 Ring Rows

B: EMOM x 15
5 Rounds of:
Min 1 - 5 Push Jerks at 60% of best lift from either lift in strength
Min 2 - :45 second hollow hold
Min 3 - 5 Strict Pull Ups

Happy Friday!!

Strength/Skill 
Box Squat 10x2 (same weight across)

WOD
A: 5 Rounds for Time 
5 Ring Rows 
5 Push Press 
5 Burpees 

B: 7 Rounds for Time: 
7 C2B Pull ups or 2 Muscle ups 
7 Push Jerks 155#/105# 
7 Burpees