Two Announcements:
1) We will NOT have a 7PM this Friday evening – go trick-or-treating!
2) This Saturday is our Halloween Spooktacular! Be prepared to be in costume for the only WOD we’re having @ 9:30am!!
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A. Weightlifting:
Power Clean + Push Jerk – 12min to 3RM touch and go
-then-
1 set f/ ME Reps @ 75%
B. MWOD:
Back Bend Practice – 3 attempts for max hold
C. WOD:
For Time –
1min Nose and Toes
15-12-9
Power Clean + Push Jerk (115/75)
Toes to Bar
1min Nose and Toes
*Note:
1) 15min time cap
2) RX+ will do 50′ HS walk
3) If you cannot get your nose to the wall, you must hold your inverted position for 2 minutes.
D. WOD:
Upper Back Foam Roll – 3 min
1min giving yourself a big hug
1min moving hands from side to OH
1min moving hands like snow angels!
