October 2022

Bench Press 3-3-3-3-3-3-3

Every 5 mins for 5 Rounds (25 min)15/12 Cal Bike12 Hang Power Cleans (135/95)15 Lat. Burpees over bar12 Alt. Front Rack Rev. Lunges (135/95)

5 RFT:30 L-Sit Hold:30 High Plank Hold:30 Chin Over Bar Hold:30 High Plank Hold

Partner WOD3 RFT1000m/800m Row*Partners split the distance 50/50, after each round, teams perform 2 DUs for each stroke taken.

Clean and Jerk 3-3-3-3-3-3-3

7 RFT10 Burpees to target (6″)20 Sit-ups

Helen 3 Rounds for time of:400m Run21 Kettlebell Swings, 53# / 35#12 Pull-ups

12 min AMRAP50 Box Jumps (24″/20″)50 Pull-ups50 Overhead Squats (95/65)50 Wall Ball (20/14 to a 10’/9′ target)50/35 Cal Bike

5 Sets for Load: 3 Power Cleans6 Alternating Front Rack Reverse Lunges *complete the complex touch and go, unbroken

Partner WOD (Teams of 2)20 min AMRAP800m Run (together)10 Rope Climbs (15′) *partners run together and split total reps on RCs