OCTOBER 7

DOUBLE BOGEY

Bench Press for load

-Build with single reps

-Work up to today's heavy

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AMRAP 15:

15/12 Calorie Bike

30 Kettlebell Swings (53/35)

60 Double Unders

OCTOBER 8

HOLBROOK (HERO)

10 Rounds for Time:

5 Thrusters (115/85)

10 Pull-ups

100 Meter Sprint

Rest 1 Minute

Time Cap: 30 Minutes

REPEAT FROM 10/27/23

OCTOBER 9

TIME AND A HALF

Hang Power Clean

-Build with single reps

-Work up to today's heavy

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For Time:

40-30-20-10 Dumbbell Snatches (50/35)

20-15-10-5 Burpee Box Jumps (24"/20")

Time Cap: 18 Minutes

OCTOBER 10

DO NOT DISTURB

2 Rounds For Time:

1,000/900 Meter Row

40 Toes to Bar

Every 2 Minutes (Starting at 0:00):

200 Meter Run

Time Cap: 35 Minutes

OCTOBER 11

CHAD PREP

Front Squat for load

-Build with single reps

-Work up to today's heavy

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AMRAP 25:

Box Step-ups (20")

*L1: No Dumbbell

*L2: Dumbbell (35/25)

*L3: Dumbbell (50/35)

OCTOBER 12

COMMUNITY WOD

OCTOBER 13

UPSET STOMACH

4 Rounds For Time:

400 Meter Run

30 AbMat Sit-Ups

300' Front Rack Carry

Dumbbells: (50/35)'s

Time Cap: 25 Minutes

KG | 22.5/15

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SUNDAY RUNDAY

Run 2-3 miles