Tuesday, 10/31/17 WOD “Don’t Drop the Pumpkin” 4 Rounds: 10 Step Ups (each leg) w/ wall ball (24″/20″) 31 Med Ball Sit Ups 17 Wall Balls (20#/14#) *5 burpee penalty every time you drop the wall ball

Monday, 10/30/17 Strength 10 Minutes to work up to a 3 rep Hang Power Snatch WOD For Time: 800m Run 40 Pull Ups 40 Hang Power Snatch (75#/55#) 400m Run 20 Pull Ups 20 Hang Power Snatch (75#/55#)

Friday, 10/27/17 WOD 12 Minute AMRAP: 3 Bar Muscle Ups 6 Thrusters (95#/65#) 9 Handstand Push Ups 12 Wall Balls (20#/14#) Core Stability 3×10 GHD Sit Ups *3 second pause at parallel

Thursday, 10/26/17 “Pick a Skill” WOD Teams of 3: 400m Sled Pull 600m Sled Push 800m Farmers Carry (70#/53#)

Wednesday, 10/25/17 Accessory Work 3×10 (Each Leg) Single Leg RDL WOD 2 Rounds: 400 Meter Run 21/15 Calorie Assault Bike 12 Squat Cleans (115#/85#)

Tuesday, 10/24/17 WOD AMRAP 4: 27/20 Calorie Row 27 Burpees 27 Pull-ups rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes AMRAP 4: 15/10 Calorie Row 15 Burpees 15 Chest 2 Bar Pull-ups

Monday, 10/23/17 Strength 9 Minute EMOM: 3 Back Squats @60%-70% WOD 5 rounds: 50 Double Unders 20 Push Press (95#/65#)

Friday, 10/20/17 WOD For Time: 60/50 Calorie Assault Bike 40 Wall Balls (30#/20#) 20 Muscle Ups *15 Minute Time Cap Core Stability 3×30 Second L Sit Hold *Rest 90 Seconds Between Holds  

Thursday, 10/19/17 “Pick a Skill” WOD 12 Minute AMRAP: 50′ Handstand Walk 50′ Broad Jump 50′ Box Push (45#/25#)

Wednesday, 10/18/17 Accessory Work Bulgarian Split Squats 3×10 Each Leg Partner WOD 3 Rounds: 40 Calorie Row 20 Synchronized Deadlifts (185#/135#)