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GET IT DONE.

WOD For: Monday, October 08, 2018

Don’t forget to sign up on the calendar white board if you can make it to our Halloween party!

MAXCF

Strength/Skill

3 Rounds:

1 Power Clean

1 Front Squat

1 Hang Squat Clean

*Build to workout weight by third set

Training

3 Rounds – Every 6:00

400M Run

12 Burpees Over Bar

9 Squat Cleans 155/105  S:115/75

Record times for all three

MAX30

Strength

EMOM 6:

  1. 8 KB Suitcase Lunges (each leg)
  2. 15 Hollow Rocks + 20 Flutterkicks
  3. 8 Single Arm KB Strict Press (each arm)

Training

70 Cal Airdyne

*Every 10 cals, do 10 box jumps

HAPPY BIRTHDAY TODD!

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