Monday October 24th

– Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
5 Pull Ups
10 Thrusters (95/65)

*Pack
15-20 minutes of Rx
*Pup
AMARP in 15 minutes
5 Ring Rows or Banded Pull Ups
10 Knee Push Ups
15 Squats
5 Ring Rows or Banded Pull Ups
10 Thrusters (Scale as needed)

STRENGTH
*De-load block starts on Wednesday. New strength block will start Nov 7th.

L1: Class Warm-Up.
A. 5 sets of:
Back Squat
*Set 1 x 3 @ 6 RPE
*Set 2 x 3 @ 7 RPE
*Set 3 x 2 @ 7 RPE
*Set 4 x 1 @ 8 RPE
*Set 5 x 1 @ 8 RPE
Rest 2 minutes b/t sets

B. AMRAP in 10 minutes
5 Pull Ups
10 Push Ups
15 Squats

L2: Self led Warm-Up.
A. In 15 minutes
Build to a Heavy Snatch for the Day

B. In 20 minutes
Build to a Heavy Back Squat for the Day

C. 3 sets of:
Strict Pull Ups x 3-5 reps
Rest 30 seconds
HS Hold x 30-45 seconds
Rest 30 seconds
Wtd Plank Holds x 45 seconds
Rest 90 seconds

L3: Self led Warm-up.
A. In 15 minutes
Build to a Heavy Snatch for the Day

B. In 20 minutes
Build to a Heavy Back Squat for the Day

C. 3 sets of:
Strict CTB Pull Ups x 3-5 reps
Rest 30 seconds
Wall Facing HS Hold x 30-45 seconds
Rest 30 seconds
Wtd Plank Holds x 60 seconds
Rest 90 seconds

2-A-DAY

L2:
4 sets of:
250m row
50 Dbl-Unders
250m row
Rest 2 minutes

L3:
5 sets of:
250m row
75 Dbl-Unders
250m row
Rest 2 minutes