Push Jerk:
3 x 5 (A)

Team Series Wod 4 (with a partner):
For time:
100-cal. row, switch as needed
100 toes-to-bars, total

Scaled:Hanging Knee Raises

EMOM 12:
Odd: 1 High Hang Power Clean ( hip) + 1 low Hang PC (top of Knee) + 1 Low Hang PC (below the knee)
Even: 200 Meter Run

For Time:
50 Walll Ball Shots 20/14, FX: 30 WBS
15 Cleans 135/95, Fx: 115/80
50 Walll Ball Shots 20/14, FX: 30 WBS
10 cleans, 185/125, Fx: 135/95
50 Walll Ball Shots 20/14, FX: 30 WBS
5 cleans, 225/150, Fx: 155/105

*15:00 Cap
*Squat or Power Clean acceptable

2 Rounds of Max Reps in 2:00 of the following stations:
RX Strict Chest to Bar Pullup, FX: Strict Pullup

Rx:Strict Toes to Bar Fx: Strict Knees to Elbows

RX: Hollow Rocks, Fx: Tucked Hollow Rocks

*Perform movements in order
*Rest as needed between 2:00 working
windows

21 Savage
AMRAP 21:
200m Run
21 Box Jumps 24/20
21 Dumbbell Deadlifts/KB 50/35, Fx: 35/20
21 Abmat Situps
21 Dumbbell Lunges/KB 50/35, Fx: 35/21(in Place)

*2 Dumbbells or Kettlebells

Come taste of some awesome food. Tuesday, October 10 from 5:30pm-7:30 pm. Meet Dan and find out how to Mighty Meals can make eating healthy simple!

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Shoulder MOBILITY WORKSHOP Tuesday, October 10 at 6:15 pm

Join AIRROSTI’s Dr. Justin Bryant for an interactive workshop where you’ll learn specific exercises and techniques to help prevent pain and enhance athletic performance. Through guided instruction, you’ll discover new ways to strengthen and stretch, while improving mobility and stability. Plus, get your pain and injury prevention questions answered by an Airrosti Provider.

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Back Squat
5 @ 60%, 3 @ 70%, 3 @ 75%, 2 @ 80% and 2 x 2 @85%

Running on a 22:00 Clock
2 Rounds:
0:00-2:00 Max Handstand Pushups, Fx: Hand-release push-ups
2:00-4:00 Rest
4:00-6:00 Max Double Unders
6:00-8:00 Rest
8:00-10:00 Row Calories
10:00-12:00 Rest

Score is total HSPU and row calories