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

WOD:

1) 20 minutes EMOTM: Odd, Bar Muscle-ups, Even, Movement of Choice

Don’t go crazy on the Bar Muscle-ups and wreck your hands.

2) 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.

3) 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.

4) 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.

5) 4 rounds AQAP:

50m Dog Sled Push

300m Run

50m Dog Sled Push

3 minutes Rest

Sled should be heavy, but not too heavy, it should be a continuous effort to start and take around 15-20 seconds.

6) 3 rounds:

30 seconds Front Plank

30 seconds Right Plank

30 seconds Left Plank

30 seconds Rest

Wear a weight vest if able.

7) Hip Extension: 3 x 25

Rest 90 seconds between sets.

8) Reverse Hyper Hold: 5 x 5 @ 5 seconds

Rest 60 seconds between sets.

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

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