October 4th -October 7th

October 4th NO MORNING CLASSES
Warm Up
A) Warm Up on the board
OR
B) 5x3Front Squats + 1 Jerk
WOD
4 rounds for time of:
400 meter run
15 Push Press @115, 75
15 Burpee over Bar

October 5th NO KIDS THIS WEEKEND!!
Warm Up
A) Warm Up on the Board
OR
B) Build to a 1RM Power Snatch
Then EMOM for 5 minutes, 1 Power Santch @90% of todays max
WOD
2 rounds for time of:
Run around the block
20 Handstand Push Ups
15 Deadlifts @135, 95

October 6th NO KIDS THIS WEEKEND!!!
AMRAP in 15 minutes with your partner of:
50 Ring Rows only
50 Wall Balls
50 Sit Ups
Run 200 meters

October 7th
7am and 4pm Strength
AMRAP in 12 minutes of:
5 Front Squats @75% of 1RM
5 Weighted Ring Dips
Warm Up
A) Warm Up on the Board
OR
B) 5×1 Hang Snatch + 1 High Hang Snatch
WOD
AMRAP in 12 minutes of:
5 Hang Power Cleans @155, 105
10 Burpee Box Jump Overs