Monday 10/30–Women
Skill Practice: 15 minutes
WOD1: Back Squats
10 min EMOM: 3 reps @70-80% of 1RM
WOD2: 3 rounds for time of:
30 sit-ups
200m run
20 burpees
200m run
Monday 10/30–Men
Squat 5×3 — Bench 5×3 — Deadlift 5×1
Wednesday 11/1—Women
Skill Practice: 15 minutes
WOD: For time:
800m run
40 Pull-ups
40 Hang Power cleans, 95/65 lbs
400m run
20 Pull-ups
20 Hang Power cleans, 95/65 lbs
Wednesday 11/1 — Men
Squat 5×3 — Press 5×3 — Deadlift 5×1
Friday 11/3 — Men
Squat 5×3 — Bench 5×3 — Deadlift 5×1