WARM-UP: 400m Run Group Lower body stretch 3 Rounds of PVC hollow and arch :30 Hollow Hold with PVC overhead :30 Arch Hold with PVC overhead (:30 rest) SKILL: 15:00 to Complete: 6 Sets of: Push Jerk + Split Jerk (1+1) *build over sets WOD: Teams of 2: 50 Power cleans (155/105) 40 Shoulder to

WARM-UP: CTC Run 20 Lunges CTC Run 20 Pelvic raises CTC Run 20 Air squats CTC Run 20 Straight legged kicks SKILL: 6 Min EMOM 4 Hip Squat Snatch (115/75) 4 Burpees over the Bar WOD: “Josh” 21 Overhead Squats (95/65) 42 Pull-ups 15 OHSQ 30 Pull-ups 9 OHSQ 18 Pull-ups

WARM-UP: 9:00 EMOM M1: Shuttle Run M2: 5 Russian KBS + 5 American KBS M3: 10 Barbell Thrusters SKILL: Every 2:00 for 14:00 2 BSQ at 80%+ of 1RM 25 Double Unders WOD: For Time: 800m Run 80 Sit-ups 80 Walking Lunges 80 Hollow Rocks 800m Run

WARM-UP: :30 sec each X 2 Squat hold then squats Arm circles Bar hang Push ups SLSU Downward dog SKILL: TTB Practice: 10 Hanging shoulder pinches 10 Hollow arches with an active shoulder and only 12” of back and forth movement 10 Larger hollow arches 5 UB knee above hip 5 UB knee as high as

WARM-UP: 3 Rounds: 250m Row 10 Toy Soldiers (each) 10 Wall Squats with Red Band 5 Inch Worms SKILL: 2 sets of ME Strict pull up 2 sets of ME Strict chin Up 2 sets of ME Wide grip pull up (:60 between sets) WOD: Death By Goblet Squat M1: 1 Gob Sq M2: 2

WARM-UP: X 2 10 SU 10 Push Up 5 Pull Up 5 Burpees 10 KBS :30 Bar Hang WOD: TEAMS OF 2 For Time (30:00 cutoff) 3 Rounds 30 T2B 30 WBS (20/14) 3 Rounds 20 Burpees 20 KB Snatch (20kg/12kg) (total) 3 Rounds 10 C2B Pull Up 10 HS Push Up

WARM-UP: 400m Run Junk yard dog X2 SKILL: Every 4 Min for 3 Rounds Run 400m with remaining 4 Min ME pull ups WOD: Teams of 3 20:00 AMRAP 400m Run 60 Thrusters (75/55) 40 Sit-ups 150 Double Unders

TOMORROW, October 8th, will be our October Edition of BRING-A-FRIEND to CrossFit Day! We hope to see you and a friend at our 8am or 9am class.   WARM-UP: Row 250 20 Walking lunges 15 LHPU 10 Air squats 5 Burpees X 2 SKILL: Teams of 3, 3 Rounds P1- Row 400m P2- Hold plank

WARM-UP: 200m Run Plyos WOD: 25 MIN AMRAP Teams of 4 Waterfall 15 Cal of Airdyne 15 T2B 15 Box jump overs (24/20) 15 KB swings (32/24)

WARM-UP: CTC 20 Air squats CTC 20 Lunges CTC 20 Spiderman Push ups CTC 20 Wall squats CTC 20 SLSU SKILL: Team of 3 Sled Relay *Each team must complete 6 lengths of gym *Rotate with team members at any point Men: 4 x 45 Women: 2 x 45 WOD: 6 RFT 3 Squat Cleans