WOD

Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of 135/95 lb. Power Clean
60 seconds of 24″/20″ Box Jumps
60 seconds of 95/65 lb. Push Press
60 seconds of Burpees
60 seconds of Rest

HIIT @ 5pm

WLC @ 6pm

Level 3 @ 6:15

A. emom – 12mins
odd – Squat clean TnG x 3 65% of 1rm
even – 1MU + 3 ring dips + 1MU + 3 ring dips
+
B. 10 -1 for time
Wall balls 20/14# 10′ target
Chin ups

Mark your calendars and consult your wardrobe stylists because SPIRIT WEEK is NEXT WEEK, Oct 28 - Nov 2.

WOD

A.
Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Toes to Bar x 8-10 reps
(try to establish good rhythm)
Rest 90 seconds

B.
“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups

WLC @ 6pm

WOD

Team WOD

2-3 person teams (Chipper Style)

• 500m Row
• 30 Dumbell push press DB (40)(25)
• 20 Burpees (plate Hop)
• 30 Front Squats (95)(65)
• 20 WallBall (20)(14)
• 30 GHD Sit-Ups
• 400m Run

LIA! LIA! LIA!

WOD

A.
Three sets of:
Front Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 2 minutes
Weighted Pull-Up x 2-3 reps
Rest 2 minutes

B.
Three rounds for time of:
135/95 lbs Thrusters x 10 reps
Burpee Pull-Ups x 10 reps
300 Meter Run

WOD

Team WOD