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Tuesday Oct 22nd


1) Strength: Alternating 12 Min EMOM Even: 2 Front Squat Odd: 4 Back Squats

Barbell weight: 75% of 3RM Back Squat:

****Below are the reps you will do ONLY if you are NOT going heavy on squats. Even Minutes - 4 Front Squats Odd Minutes - 7 Back Squats

66% of 3 RM Back Squat

Conditioning: (20min Cap) 2 Hang Squat Cleans (Rx+135/95)(Rx115/75)(95/65) 2 Box Jump OVERS (24/20) 4 Hang Squat Cleans 4 Box Jump OVERS 6 Hang Squat Cleans 6 Box Jump OVERS 8 Hang Squat Cleans 8 Box Jump OVERS 10 Hang Squat Cleans 10 Box Jump OVERS 12 Hang Squat Cleans 12 Box Jump OVERS • Rest 2 Min -THEN-

Start at 12-12 and go back down by 2's till you get to 2 BJO and 2 Hang Squat Cleans


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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups