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

WOD:

1) Hatch Program – Week 9/Day 1 – Back Squat: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%

Warm-up as needed. Rest no more than 90 seconds between working sets.

2) Hatch Program – Week 9/Day 1 – Front Squat: 5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 85%

Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat.

3) 3 rounds AQAP:

7 Hang Power Snatch 135/95

14 Handstand Push-ups

21 Kettlebell Swings 70/53

Extra Work:

4) Bar Muscle-ups: 10 minutes EMOTM

Pick a rep count you can maintain for all 10 minutes.

5) 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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