Strength
Option 1:
Every 2:00, 5 Rounds
1) 10 Feet Elevated Ring Rows + 4 Deadlift w/ 3s Eccentric (55-60%)
2) :20-:30/:20-:30 Side Plank

Option 2:
In 25:00
Establish 1RM/3RM Deadlift

Conditioning
AMRAP 8
6 Burpee Over Bar
4 Hang Power Cleans (115/80) (FX: 95/65) (RX+: 135/95)
*Every 1:00, starting at 0:00 – 30 Double Unders (FX: 20)

Strength
In 15:00
Establish 3RM Bench Press

Conditioning
AMRAP 12
12 Pull-Ups (FX: 8) (RX+: 16)
12 Single Kettlebell Front Rack Squat (24/16) (FX: 16/12) (RX+: 32/24)
12 Toes to Bar (FX: 8) (RX+: 16)
12 Hand Release Push-Ups (FX: 8) (RX+: 16)

“Coach Elizabeth”
For Time:
200m Row
10 EKO Complexes
400m Run
8 EKO Complexes
600m Row
6 EKO Complexes
800m Run
4 EKO Complexes
1000m Row
2 EKO Complexes
*EKO Complex = 1 Clean + 1 Shoulder to Overhead + 2 Overhead Lunges (135/95)

Post-WOD Finisher
3 Rounds for Quality
15/15 Single Dumbbell Row
15 Hollow Rocks

First Tuesday Treatment!

Have any lingering pains or concerns?
Dr. Zach Cohen from Cohen Health and Performance will be at CFR7 the first Tuesday of every month to do free evaluations/treatment sessions! You can find him tonight between 4:15 – 6:30 PM, so come early if you would like to see him!

Strength
Option 1:
Every 2:00, 5 Rounds
1) 3 Seated Box Jumps + 4 Back Squat w/ 3s Pause in Squat (55-60%)
2) :30 Long Lever Plank (FX: Plank) + 15 Banded High Pulls

Option 2:
In 25:00
Establish 1RM/3RM Back Squat

Conditioning
2 Rounds of :45 on/:15 off
1) AMRAP Calorie Ski
2) AMRAP Calorie Bike
3) AMRAP Box Jump Overs (24/20)
4) AMRAP Russian Kettlebell Swings (24/16) (FX: 16/12)
*Score is total reps

HAPPY HALLOWEEN!
WORK OUT IN A COSTUME for RX+!

HALLO-WOD
AMRAP 31 w/ Partner – Split Reps Any Way
10 Bar Muscle-Ups (FX: 6 BMU OR Chest to Bar Pull-Ups)
31 Sit Ups
31 Calorie Row

10 Wall Walks (FX: 6)
31 Sit Ups
31 Burpees

10 Rope Climbs (FX: 6)
31 Sit Ups
31 Single Dumbbell Hang Snatch (50/35) (FX: 35/20)
(RX+: WEAR A COSTUME)