WOD Wednesday October 31st

Hey!!! The gym is open till 5 pm today. Happy Halloween! Dress up for the 4 pm class! You will win a thing if you win.

Warm up: Get ready to lift weights

10 Rounds for time of:

300 Meter row

1 Clean + 1 hang power clean + 2 Front squats (Unbroken)

Start @ kinda heavy and go up in weight every 2 rounds. 4 total weight changes.

The goal is to end at a weight that you think you might fail at. (but make it)

WOD Monday October 22nd

Warm up:  2 minutes on a rower / bike / running etc.

then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats

  1. Every 3 Minutes for 18 minutes:

Sets 1 – 3: Front squat x 2 + 4 Seated box jumps + Front squat x 2

Sets: 4 – 6: Back squat x 2 + 4 Broad jumps + Back squat x 2

* The jumps should be close to max effort. Jump high, jump far.

2. For time:

30 Toes to bar

60 Wallballs

30 Toes to bar