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

WOD:

1) 20 minutes EMOTM: Odd, Gymnastics Pulling Movement, Even, Movement of Choice

For the first movement work on a gymnastics pulling movement, i.e. Muscle-ups, Pull-ups, or Rings, or any variation of. It is strongly encouraged, especially for athletes who’s strength to bodyweight ratio is lower to work on strict movement, i.e. no kipping. Movement of Choice is anything, it should just ideally be something that you are not good at.

2) 12 minute AMRAP:

10 Hand Release Push-ups

31 Alternating Mountain Climbers

13 Ball Slams 40/30

Extra Work:

3) Pistols Squats: 10 minutes EMOTM

Work on any variation of a Pistol Squat. No more than 5 reps/leg/side.

4) Front Rack Box Step-ups: 3 x 10/side

Heavy as possible. Alternate Legs. Rest 90 seconds between sets.

For results post detailed weights, reps, times, etc. to comments.

Post Results/Thoughts To Comments