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

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

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

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

WARM-UP: PVC Complex 10 PVC GM 10 Pass throughs 5 FIG 8 10 PVC OHS 10 Ring rows X 2 Burgner BB WU SKILL: Build over 10:00 Hang Power Snatch + 3 OHS WOD: 1