Strength/Skill:

7×5 Strict Press (Building)

Metcon:

EMOM 16:

Min 1: 10 Handstand Push Ups

Min 2: 15 GHD Back Ext.

Min 3: Max Rope Climbs

Min. 4: Rest

Strength/Skill:

Back Squat 3×1 (@95%)

Metcon:

4 Rounds For Time:

150 M Run

18 Toes 2 Bar

18 Front Squats (135/85)

*Reduce Toes 2 Bar and Front Squats By 3 Reps Each Round

Open Workout 20.4

For time:
30 box jumps, 20/24
15 clean and jerks, 65/95
30 box jumps, 20/24
15 clean and jerks, 85/135
30 box jumps, 20/24
10 clean and jerks, 115/185
30 pistol squats
10 clean and jerks, 145/225
30 pistol squats
5 clean and jerks, 175/275
30 pistol squats
5 clean and jerks, 205/315

Time cap: 20 minutes

HAPPY HALLOWEEN!!! We Have A Full Schedule So Come To Any Class! Also, Today is an optional costume WOD so come dressed if you’d like! Best dressed costume of the day wins a free t-shirt from our new swag that goes on sale tomorrow!!

Metcon:

“Infected”

4 Rounds For Time:

Run 300 M

30 Sit Ups

20 Kettlebell Swings (53/35)

10 Ring Rows

*Rules of the Wod will be given at the beginning of class, so come at your own RISK! 😉

Strength/Skill:

Power Clean + Hang Squat Clean

Metcon:

4 Rounds, 3 Min / Round:

12 Push Ups

12 Box Jumps (24/20)

Max Squat Cleans In Remaining Time. (185/115)

*Rest 1 Min Between Rounds