October GOAL Winner is……Cami Barkdull. Cami you can pick up your prize from a coach. Reminder that our monthly winners are drawn randomly out of everyone who marked their goal as complete with a RED box. It’s a new month, get your goal up on the board. 

Dynamic Warm-Up – Mobility Prepare  for..

Test-1 minute Hand Release Push ups


Primer: 
2 rds of:
Back squat 5-7reps @ 50%
1x Bar hanging Windshield wipers https://www.instagram.com/p/Bowxw55F8c8/   

Scale Knees bent or BB on ground

A: Strength:
18 Minute E3MOM of: ( Teams of 2-3 athletes)
Back squat 10-7-5-3-3-3 Find today’s Heavy 3
2x Bar hanging Windshield wipers https://www.instagram.com/p/Bowxw55F8c8/     

Scale Knees bent or BB on ground

 

B: WOD Conditioning
4x 1 Minute MAX Distance AAB + 4 L-Sit Chin ups/ Progression   ( 2-3 Partners in big classes)
Rest 3 minutes between attempts.

Score is total distance of 4 sets to include L-Sit Chin up

Team Cool down + 70-100 Plank lateral bumper plate pulls, every 10 stop. Do 1  Mobility hold for 30- 20 sec each body part till finished. 5-7 minutes

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