*This Friday, November 1st, Bring a Friend WOD at 5:45 PM. Wear your costumes. Potluck afterwards.

WOD:

1) Snatch: 2×2 @ 60%, 1×2 @ 70%, 1 @ 80%, 1 @ 85%, 4×1 @ 90%

Warm-up as needed. Rest 90 seconds between sets. For doubles drop and reset, take no more than 10 seconds between reps. All reps are full Squat.

2) Clean and Jerk: 2×2 @ 60%, 1×2 @ 70%, 1 @ 80%, 1 @ 85%, 4×1 @ 90%

Warm-up as needed. Rest 90 seconds between sets. For doubles drop and reset, take no more than 10 seconds between reps. All reps are full Squat and Split Jerk.

3) 6 minute AMRAP:

6 Front Squats 185/123

6 Burpee Over Box 30/24

Burpee is jump and over the box to the other side, turn around and come back. Each pass over the box is a rep.

Extra Work:

4) Sled Drag: 400m for time @ Bodyweight

Keep track of time to complete. Goal should be to not stop moving.

5) GHD Sit-ups: 3 x 15-30 reps

Rest 90 seconds between sets.

For results post detailed weights, reps, times, etc. for all work completed.

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