Tuesday 10/23

1. Skill: Movement Prep   2. With a Partner For Time:     3 Rounds of:     600m Medicine Ball Run (20/14)-Together     40 Calorie Row/Assault Bike-Any way.     20 Burpees-Any way. Intermediate/Masters: (14/12) On-Ramp: 400m Run (14/12 or unweighted) 15 Burpees-Any way.     *SAVE THE DATES* -Friday, October 26th: FREE Friday! Bring a…

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Monday 10-22

1. Skill: Movement Prep   2. From 0:00-8:00:     Strict Press-Build to heavy single.      +     From 8:00-16:00:     Front Squat-Build to heavy single.      +     From 16:00-26:00:     Deadlift-Build to heavy single.    *Post your strict press, front squat, and deadlift weight to the whiteboard.    3. Post WOD…

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Saturday 10/20

9am Community Trial Class 1. Skill: Movement Prep   2. For Time:      Run 800m with Medicine Ball (20/14)     Directly into 3 rounds of:     10 Pull Ups     Run 200m   10am Member’s Class 1. Skill: Movement Prep   2. “Partner Heartburn”     For Time:     Run 1 Mile-Together…

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Friday 10/19

1. 3 sets of the following complex:     1 Power Snatch     1 Overhead Squat     1 Snatch     1 Overhead Squat       MODERATE load across. Perfect technique. Rest 3 minutes between sets. 2. 3 sets of the following complex:     Power Clean     Push Press     Clean  …

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