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October 28th WOD

10/28/2016
On 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 (10x2)
@10X1; build to a tough double; rest 2 mins once load exceeds 70%
L1+:A: Overhead Squat (10x2)
@20X1; build to a tough double
L1:B: Metcon (Time)
For time

1000m row
50 pull ups
30 thrusters 95/65

Rx+

1000m ski
50 C2b
30 ohs 95/65
F3
F3:A: Back Squat (5x6)
@23X1; be very mindful to maintain good tempo; advanced; 5x4 build to a tough set but maintain tempo; rest 2 mins between sets
F3:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

800m run
10-30 ring rows;advanced do pull ups
10-30 box step ups; advanced do box jumps
10-30 sit ups; advanced do t2b
Rest 5 mins
F3:C: Metcon (Calories)
30/30 ab; x 5; max cals
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