*this friday, November 1st, bring a friend sod at 5:45 PM. Wear your costumes. Potluck afterwards.

WOD:

1) Bench Press: 5-5-5-5-5

Warm-up as needed. Rest 2-3 minutes between sets. Each set should be as heavy as possible.

2) AQAP:

1000m Row

50 Pull-ups

30 Shoulder-to-Overhead 135/95

Extra Work:

3) Hip Thrusts: 3 x 12

Rest 90 seconds between sets. Heavy as possible.

4) Airdyne: 10 x 25/20 Calories

Rest 90 seconds between sets. Max effort.

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

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