Saturday 10/13

9am Community Trial Class 1. Skill: Movement Prep   2. 12 Minute EMOM (3 Rounds):     1st: Row 12/10 Calories     2nd: 12 Box Jump Overs (24/20″)     3rd: 12 Burpees     4th: Rest 10am Member’s Class 1. Skill: Movement Prep   2. “Sock Hop” Teams of 3:2 Rounds For Time (30…

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Friday 10/12

1. Deficit Strict+Kipping Handstand Push-Ups     For Time:     5+5, 4+4, 3+3, 2+2, 1+1 (Pick your deficit).*     Run 100m between sets.   2. 3 Rounds For Time:     15 Thrusters (95/65)     75 Double Unders   *SAVE THE DATES* -Friday, October 26th: FREE Friday! Bring a friend to workout with you.…

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Thursday 10/11

1. 3×3:00 AMRAP:     Run 200m     Row 250m     Max Rep Toes-to-Bar     Rest 3 minutes between AMRAPs. Post scores for the TTB across. Goal is same number per set.    2. L-Sit Hold-Accumulate as much time as possible within a 5 minute window. Post total time to held to the…

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Wednesday 10/10

1. Tempo Strict Press 3×2 @ 21X2-BUILD to tough load.  2. Clean+Front Squat+Jerk 3×1+1+1-BUILD to tough load. Rest 2-3 minutes between sets. 3. 3 Sets:     50m Double Kettlebell Front Rack Carry     100m Farmers Carry (50/50m)     Rest 1-2 minutes between sets. Build to tough load.   Post WOD (Optional): This weeks active recovery…

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