W.O.D

MONDAY, OCTOBER

With a 23 minute running clock, max reps each round:
From 0 - 3 Run 400M then max rep Deadlifts 225#/155# (95/65)
From 3 - 4 Rest
From 4 - 7 Run 400M then max rep Clean and Jerks 135#/95# (65/35)
From 7 - 8 Rest
From 8 -11. Run 400M then max rep Pull Ups.
From 11-12 Rest
From 12-15 Run 400M then max deadlifts 225#/155#
From 15-16 Rest
From 16-19 Run 400M then max Clean and Jerks 135#/95#
From 19-20 Rest
From 20-23 Run 400M then max pull ups.

* add up all reps done in the w/o for your score to post to SugarWOD

Core - 3x20 hollow rocks followed by 3x20 supermen

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SAVE THE DATES:

October 28th - Halloween Throwdown and Party (6pm)
October 31st - HalloWOD
November 17th - 3rd Annual Friendsgiving & Cornhole Tournament (7pm)
December 9th - Annual Holiday Party at the Hyatt (7pm-10pm)

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