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October 24th WOD

10/24/2016
Next Monday, for Halloween, we will be canceling the 6:15 & 7:15pm classes. Join us at 4:15 & 5:15 for your afternoon workout!!
Level 1
L1:A: Back Squat (10 min Emom; (see notes))
10 min Emom; first 5 mins do 3 backsquats; last 5 mins do 2 back squats; build each set to a tough double
L1+:A: Clean (10 min Emom (See Notes))
first 3 mins do 3 cleans(full); next 3 mins do doubles ; last 4 mins do singles; build each set to a tough single
L1:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

12 front squats@52-58%
15 pull ups
18 v-ups
Run 200m

Rx+

12 thrusters 115/80
15 c2b pull ups
18 hspu
21 t2b
Run 200m
Rest 5 mins
L1:C: Metcon (Calories)
7 min max cals; ab/row/ski
F3
F3:A1: DB Reverse Lunges (4x8-10/leg)
@3010; advanced use barbell; 4x6-8/leg; no rest
F3:A2: Metcon (4 Rounds for time)
Fw; 200m x4; coach's discretion for weight
rest 2 mins before going back to A1
F3:B: Metcon (4 Rounds for reps)
5 min amrap; x4; rest 2 mins between

10-40 air squats; adv do gb squats 53/35
10-20 ring rows; adv do pull ups
10-30 sit ups; adv do v-ups
Run 400m
Sol Endurance
SE:A: Weighted Pull-ups (3-3-2-2-1-1; find a new 1 RM)
rest 3 mins between sets
SE:B: Metcon (AMRAP - Reps)
4 min amrap;

Max sit ups
SE:C: Metcon (Time)
For time

50 box over burpees
Run 1 mile

Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM