There will be no 6:15pm class tomorrow! Enjoy your Halloween! Monday, 10/31/16: gymnastics: alternating tabata: pull-ups ring dips WOD: 10 rounds: 7 sumo deadlift high pulls (95#/65#) 7 front squats 7 push jerks (95#/65#)

Friday, 10/28/16: conditioning: row 2000m WOD: AMRAP for 8 minutes: 10 back squats (155#/105#) 10 strict pull-ups

Thursday, 10/26/16: strength: 5×5 overhead squats WOD: 24-18-12 deadlifts (225#/155#) double unders x3

Wednesday, 10/25/16: conditioning: tabata bike for calories WOD: AMRAP for 5:00, 3:00, 1:00, 3:00, 5:00: 5 ring rows 7 push-ups 9 thrusters (45#/35#) 1:00 rest between rounds

Tuesday, 10/25/16: conditioning: 2x800m run 2:00 rest WOD: AMRAP for 14 minutes: 30 sit-ups 20 toes to bar 10 hang power cleans (135#/95#)

Monday, 10/24/16: gymnastics: 12 rounds: every 30 seconds: 3 muscle-ups WOD: 3 rounds: 500m row 12 burpees over the rower 21 box jumps (24″/20″)

Friday, 10/21/16: midline strength: 25-20-15 GHD sit-ups WOD: AMRAP for 10 minutes: 2 push press (115#/85#) 2 calorie bike *add 2 reps per movement, per round

Thursday, 10/20/16: conditioning: tabata: double-unders WOD: 8 rounds: 200m run 16 kettle bell swings (53#/35#)

Thursday, 10/20/16: conditioning: tabata: double-unders WOD: 8 rounds: 200m run 16 kettle bell swings (53#/35#)

Wednesday, 10/19/16: conditioning: 3×30/24 calorie bike 2:00 rest WOD: AMRAP for 12 minutes: 15 wall balls (20#/14#) 10 toes to bar