STRENGTH Strict Press 4 x 8 *Begin at 70% *From the floor METCON 22 MIN AMRAP (TEAMS OF 2 ) 400M RUN TOGETHER THEN 1 WORKING AT A TIME 30 TOES TO BAR 30 BURPEES 30 POWER CLEANS 135/95 Partner WODs are Fun! 😁

Come join in the fun! Halloween WOD COSTUME PARADE Tricks & Treats! (Costumes encouraged, but not required.) Event begins at 0930! 👻🎃 👹🕷

CORE/SKILL WORK 5 RDS 30 SEC ON 90 SEC OFF MAX HANDSTAND WALK OR HOLD METCON FOR TIME ANY WAY YOU WANT 100 DEADLIFTS 315/220 50 BAR FACING BURPEES 100 WALL BALLS *25 minute time cap

CORE/SKILL WORK 4 SETS OR 15 MIN FOR 10 TOE REACHES 10 PLATE PASSTHROUGHS 12 FROG SIT UPS 12 DOLPHIN PUSH UPS METCON 6 MIN AMRAP 10 HSPU 30 DOUBLE UNDERS

METCON 3 ROUNDS 4 MIN OF BURPEES 3 MIN OF PUSH UPS 2 MIN OF SQUATS 1 MIN OF PULL UPS 5 MIN REST ...come in and get your Gainzzzz!

STRENGTH 5 ROUNDS EVERY 4 MIN 4 BACK SQUATS (STARTING @80%) 8 DB REVERSE LUNGES Increase Back Squat weight every round, if able. DB lunges should be heavy, but stays the same each round. METCON For Time 2K ROW Buy in: 10 sit-ups AND every 2 MIN: 10 SIT UPS

METCON 50-40-30-20-10 CAL ROW TOES 2 BAR POWER CLEANS 135/95 100-80-60-40-20 DOUBLE UNDERS Teams of 2, 1 athlete working at a time. 40 minute time cap

**Don't Forget!** Self-Defense Class! Saturday, 11:15-12:30pm METCON 7 MIN FOR MAX COMPLEX OF 1 DEADLIFT / 1 CLEAN / 1 HANG CLEAN / 1 JERK @ THE 10 MIN MARK 15 MIN AMRAP OF 15 FRONT SQUATS 95/65 30 TOES TO BAR 15 THRUSTERS

STRENGTH (16 minutes) 8X EVERY 2 MIN BUILDING WEIGHT 4 FRONT SQUATS METCON 8 MIN AMRAP 4 HSPU 6 C2B 12 Air Squats

METCON 32 MIN AMRAP 80 DOUBLE UNDERS 16 HANG SNATCHES 75/55 8 BAR MU