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

WOD:

1) Smolov Program – Week 9/Day 1 – Back Squat: 3 @ 65%, 3 @ 75%, 3×4 @ 85%, 5 @ 85%

Warm-up as needed. Rest as needed between sets.

2) Smolov Jr. – Week 1/Day 1 – Bench Press: 4 x 9 @ 70%

Warm-up as needed. Rest as needed between sets.

3) 3 rounds AQAP:

7 Hang Power Snatch 135/95

14 Handstand Push-ups

21 Kettlebell Swings 70/53

Use a Snatch weight that won’t force you into singles.

4) Muscle-ups: 10 minutes EMOTM

Pick a rep count you can maintain.

5) GHD Sit-ups: 3 x 15-30

Rest 90 seconds between sets.

6) Reverse Hyper: 4 x 15

Rest 90 seconds between sets. Heavy as possible.

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

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