Tuesday WOD – 102814

Rich & Pat

Rich & Pat

HALLOWEEN WOD!
Saturday, 11/1, come to class dressed in your Halloween costumes for a fun TEAM WOD!! Prizes for the best costumes!!

NEW 5:15AM CLASS
MONDAY, WEDNESDAY, AND FRIDAY. You are welcome to arrive early if you need extra time to warm up or do mobility. Class will start promptly at 5:15 and finish at 6.
PRE-REGISTER for these 5:15am classes by 8pm the night before! If there aren’t at least 3 people registered by 8pm, we will notify those registered that class is canceled.
PRE-REGISTER on our BoxHQ schedule, click on the class, and then click “Register.” That page will also show you who else is registered for that class.

WORKOUT OF THE DAY

Fitness
1. Back Squat: 4×4 across, add 5# to last week

2. EMOM for 12:00-
10 Wall Balls 20/14#

In the remainder of each minute:
ME Burpees

*Score is total Burpees.

Performance
1. Snatch: 4×3 TnG, work to a max. Then, ME UB set @ 75% of the 3rm

2. Back Squat: 4×4 @80% +10#

3. Metcon
EMOM for 12:00-
10 Wall Balls 30/20#

In the remainder of each minute:
ME Burpees

*Score is total Burpees.

4. C2B: 7 sets of 7, :60 rest between sets

5a. 3×1:00 ME HS Walk – rest 90s
5b. 3×15 GHR – rest 90s