*Today, November 1st, at 5:45 PM we are doing a bring a friend WOD. Wear your costumes. Potluck afterwards.

WOD:

1) Hatch Program – Week 9/Day 2 – Back Squat: 5 @ 65%, 3×5 @ 75%

Warm-up as needed. Rest 90 seconds between working sets.

2) Hatch Program – Week 9/Day 2 – Front Squat: 4×5 @ 65%

Rest 90 seconds between sets, including the transition from Back Squat to Front Squat.

3) AQAP:

100 Double-unders

then…5-4-3-2-1

Thrusters 185/123

Muscle-ups

then…

100 Double-unders

Sub for Double-unders today will be 100 Single-unders, and 35 Air Squats

Extra Work:

4) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

5) Row: 4 x 1000m

Rest 3 minutes between efforts. Goal is fastest consistent pace.

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

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