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Monday Oct 30th WOD


Reminder!!!!!! Halloween Schedule. Regular class times in the morning, 4:30 Class ONLY in the afternoon! Happy Halloween!

Strenght: Press 5x3 + Max Effort

Conditioing:

Halloween day is our Special Holiday Workout. BE ready!

2 Rds 25 Pull ups 50 Push Ups 100 Air Squats

Pull ups: Chose a way to be able to do 3-5 in a row. If thats strickt, kipping or with a band.


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Wednesday Oct 20th WOD

Conditioning: 25min AMRAP 20 HSPU/Kneel & Press 30 T2b/ Knee Raises 40 Hang Power Cleans (135/95)(125/85)(115/75) 50 Alt DB snatches (50/35)(45/35) 50 Dubs 40 box jump overs (30/24)(24/20) 30 Pull ups

Tuesday Oct 19th WOD

Strength: Back Squat 1x5 @ 70 % 1x5 @ 80 % 1x3 @ 85 % 1x2 @ 90 % 1x1 @ 100 % 1x5 @ 70 % Conditioning: 15min AMRAP 200m Run 12 Deadlifts (225/155)(205/145)(185/135) 20 Alt DB Lunges (50/35)(45/25) 10 S