Monday, 10-29-18

Wod and wine Friday 5 and 6pm classes. Bring a friend. Sign up for Murph. Friday will be your last day to order from fancloth. www.fancloth.com/c/474809   Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @ 60% Set 2 – 2 Reps 75% Set 3 – 4 Reps @ 70% Set 4…

150 D/Us 100 Wall Balls 20/14 50 Hang Power Cleans 95/75 100 Hollow Rocks 150 D/U’s

Strength: Back Squat 10 @ 50% 10 @ 60% 6 @ 65% 6 @ 70% 4 @ 75% Strict Press 3×5 Push Press 3×3 Push Jerk 3×1 7 Min AMRAP 3 Hang Power Clean 135/95 3 S2O 135/95 6 Burpee over bar

Warm up: 2 RD at easy pace 10 Squats 10 Lunges 100 m run 12 min to complete: Back Squats 5×5 @ 77.5% For time: 20 OHS 95/65 5 Rope Climb 3:1 1 Mile (2K row) 5 Rope Climb 20 OHS *20min Cap*

Skill/Strength – Snatch 5-5-5-5-5 10 rounds for time: 10 K2E 15 KB Swings 53/35 20 Squats

“Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups 100 yd. Team Sled Races Be ready to rumble tomorrow morning !!!!!!!!!!!!