Strength: Front Squat
3-3- 3-3- 3

Score is heaviest 3

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"Because he had a halloweenie"

Strength: Back Squat

30 minutes to find 1 RM
WOD: 1 min max AAB calories
*Retest from 9/26

Score is Back Squat 1RM/max calories

Skill: Rope Climb Review/Practice

WOD: 20 min AMRAP – Teams of 2
2 Rope Climbs
20 DBall Over Shoulder AHAP
400m run (2 x 200m)
*Split reps as needed

Score is rounds + reps

A) CF S-WOD
B) CF Metcon
C) Not for time: 150’ hs walk, every 25’ max strict pull ups

(because he was out standing in his field)
WOD: AMRAP 20 – Teams of 2
400m run (alternating 200m)
100m Farmers Carry AHAP
6 Rope Climbs

Score is rounds + reps

A) CF Metcon
B) Work on an endurance weakness.

Skill: EMOM x 12
Min 1) 8 Single Arm DB S2OH (right)
Min 2) 8 Single Arm DB S2OH (left)
Min 3) 8 Single Arm DB Row (right)
Min 4) 8 Single Arm DB Row (left)

WOD: For Time
30-24- 18-12- 6

A) Snatch; 12min EMOM, 1 rep, start at 65% go up in weight every 2rds
B) CF Metcon
C) 10min E2MOM; 30 double unders 10 burpee to target at least 6” overhead.

WOD: 5 minutes per station, 1 min transition
Teams of 3
A) Plate Push – 1 way 45/25 + 10 Wall Balls
B) Max Calories Bike
C) 10 Sit Ups + 10 KB American Swings 53/35
D) Max Burpees