Friday 10/28/16


Reminder: Halloween Costume WOD this Saturday 10/29 at 9:00AM! Prizes will be awarded for costumes and team spirit! No 8AM WOD will be held

Sunday Yoga (9:30AM) is on; No Open Gym this weekend



Front Squat (6 x 5 @ 65%)

Alternative: 6×5 (same rep scheme), at SAME weight as heaviest previous 5×5

OPTIONAL SUPERSET: 5 Strict Handstand Push-Ups or Negatives (scale with ab mats or box; add deficit if not challenging enough)


AMRAP 10 minutes:

5 KB Complex, R
5 Pull-Ups
5 KB Complex, L
5 Ring Dips

Each KB Complex = Single-Arm Swing, Clean, Thruster (do not need to return KB to floor between reps)

Rx: 53/35


5 minutes Foam Roll / Lax Ball Smashing – your choice

Categories: WOD

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