Skill: 5sets of 1 strict press 2 push press 3 split jerks Wod: Teams of 3 3x50m sled drag 2x100m sled drag 1x200m Sled drag *weight decreases each set

Don’t forget about our Holloween Party!!! Bring a dish, your costume, and your favorite booze? This Saturday at 6:30pm Skill: Every 90sec x5 1 hang power snatch + 2 OHS WOD: 5 rounds 400m run 12 Box jump overs 7 tire flips

Skill: Back squats 5/65% 4/70% 3/75% 2/80% 2x2/85% WOD: EMOM (15) 1: 15/12cal row 2: 20 UB kbs 3: 5 wt. pull ups

30-20-10 Db snatch Lunges 400m run Rest 4min 3 rounds 300m row 20 T2B 10 OHS 95/65 Rest 4min 3 rounds 30 DUs 20 NPU Burpees 10 DL 185/135

Happy birthday, Christine! 17min AMRAP 17 jumping squats 170m slamball carry 17 kbs 17m bear crawl 17 bicycle kicks Barbell Club A) 5x3 power snatch B1) 4x8 bench press B2) 4x15 Wt. back extension C) skill work (pick a goat) HSPUs, DUs, rope climbs, MUs

Skill: Every 90sec x7 1 pause in dip position (2sec) 2 split jerks (pause 1sec in catch) WOD: 21-15-9 Burpee box jumps Push press

Skill: 5x3 snatch balance WOD: 12min AMRAP 12 Wallballs 3,6,9

Check-ins to our new Push Press software goes live today! Get here a few minutes early to get yourself set up.  Strength: Work to a heavy back squat single WOD: in partners 100/80cal row 100 SDHP (135/95) 100/80cal row *row must be (45on/15off)

E3MOTM x4 200m run 15 kbs 10 t2b Rest 4min 3 rounds of: 5 DL (heavy) 10 HSPUs 15 Box jumps Rest 4min 60 DUs 500m row 4 Rope climbs 30 pistols 200m farmer’s walk 10 man makers

Flush: 25min AMRAP 250m Row 25m Bear crawl 25 Sit ups 250m medball carry Barbell Club: A) 5x3 snatch balance B) 4x3 OHS C) 3x3 snatch DL D1) 5x12 ghd sit ups D2) 5x12 face pulls