October 30th WOD


C:A: Snatch (1x3@80%; 1x2@85%; 1x2@90%)

C:B: Snatch Pull (2x4@106%)

C:C: Metcon (8 Rounds for reps)

3 min amrap; x8; rest 2 min between; between round 4 and 5 rest 6 min
5 c2b pull ups
5 t2b
5 burpees
1 shuttle run

C:D: CS - Recovery (No Measure)

Crossover Symmetry - Recovery

Level 1:

L1:A: Metcon (AMRAP - Reps)

On a 33 min Clock
Min 0-3; Wtd Push ups@20X1; 2x3; build to a tough triple throughout
Min 3-6; Wtd Pull ups@10X1; 2x2; build to a tough double throughout
Min 6-10; Amrap
Shuttle run
8 wall balls 20/14; Rx+ 30/20
8 burpees
Min 10-11; rest

Level 2:

L2:A: Deadlift (5x8)

@20X1; build based off coach’s discretion

L2:A2: Push-Ups (5x8)

@30X1; advanced add weight

L2:B: Metcon (AMRAP - Rounds and Reps)

15 min amrap
10 slam balls 30/20
12 box step ups 24/20
Run 200m



Monday - Thursday: 

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


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


8AM, 9AM, and 10AM