Happy 30th Birthday, Alex!
And Happy Halloween!! Costumes aren’t required today, but they are strongly encouraged. Wear your costume to the workout!
STRENGTH
10 Minutes to build to a challenging weight in the following complex:
- 2 Front Squats + 2 Push Jerks
*Bar must start on the ground – can power clean and then go into front squats, or squat clean the first rep each time.
WOD
Level 1
4 Rounds For Time of:
- Hang Power Clean (95/65) x 6
- Burpee x 8
- Run x 100m
Level 2
5 Rounds for Time of:
- Power Clean (155/105) x 6
- Burpee Over the Bar x 10
- Run x 100m
*wear reflective vests for running if necessary
CASH OUT
Accumulate 3 minutes in a plank within a 5 minute period (i.e. 1 minute on, 1 minute off for 3 sets). Advanced: 3 Minute FLR on rings.
ANNOUNCEMENTS
See our Facebook Events page for up-to-date info on what’s going on!
- October 31 – Wear your Halloween costume to the gym!
205
8:40 rx
Complex: 145#
WOD: 10:23 @ 135#
215#
11:54 rx
245
6:05 rx
8:11rx
125#
9:15
205
6:48 rx