Tuesday 151020



Halloween Party “Wodding Dead” – This FRIDAY OCTOBER 23rd starting at 5p. Are you not sure how to dress up like a zombie? Bailey C will have a sign up sheet for professional zombie face painting for the event. For $2 you can look and be the part of AMC’s the WALKING DEAD! Sign up sheet is posted, first come first serve. 

If you have not yet, sign up and let us know you are coming and what side dish you can bring to share! 

Pumpkin Carving for contest for kids and adults…..we need more adults to sign up and bring their pumpkin masterpiece.

Dynamic Warm-Up – Mobility
Prepare for..

6min AMRAP of ascending by 2 reps each round of:   example: 2,2,4,4,6,6,8,8,10,10,

Elite/Rx & Master’s 40-49-
Squat Snatches 135/ 95 

Intermediate/Scaled & Master’s 50+-
Hand-Release Burpee Ring Pullups (Bar jumping pullups if not competing)
Squat Snatches 95/65  75/55  55/35

Click on the link for WOD movements, standards & details

*Scale weight and movements as needed in progression . Ask your coach for help.

Strength: Back Squat Teams 2-3
Cool Down

Competitors or athletes wanting to improve your Fitness level:
EMOM x10

Odd: 1 TGU each side “heavy with mechanics”
Even: 3 Deficit HSPU

Row 4x500m rest 1:1 * stay within 10 seconds ea rd. 


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