Jeff in a suit.jpg

Forgot your gym clothes? No problem!

Warm-up:

Partner Row 1,800m (switch every 300m)

Alternate with:

Round 1:

5 Snatch Position 1 + 1 Round of Cindy 

Round 2:

5 Snatch Position 2 + 1 Round of Cindy 

Round 3:

5 Snatch Position 3 + 1 Round of Cindy 

(one round of Cindy is 5 pull-ups, 10 push-ups, 15 air squats)

Mobility:

Shoulder Smash

Announcements:

Halloween hangout and movie night 11/1.

At CFTally. Bring a dish!

Skills & Technique: (Click below for links to more info)

Wod:

Freddy K

1 Snatch @75% of 1RM

20 Wall Balls 20/14lbs

3 Muscle-ups 

40 Doubleunders

5 GHD Sit-ups

25 Minute AMRAP

Score Rounds and Reps.

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