Reminder that Wed, Halloween, we will be hosting one PM WOD at 5pm.  Another big Monday morning 5:15am WOD taking on those two ladders and some clean and jerk work.  Got a focus on the hammies tomorrow for the strength.  Essentially it is 3 rounds of 3 movements.  Start conservative on the TNG Dead’s and single leg step ups then move up from there.  It will get tough if your challenge yourself.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Inch Worms

Lateral box Step Up


1 Min Jog

B) Every 1:30 x 9 sets (Rotate) (Partner up and share two bars and box

1st-15 Touch N Go Deadlifts

2nd-10 Single Leg Front Rack Step Up’s to 20″ (Right)

3rd-10 Single Leg Front Rack Step Up’s to 20″ (Left)


12 Min EMOM

1st-30 Sec Dumbell Lunges

2nd-30 Sec Double Unders

3rd-30 Sec Row

C) “The Crow’s Nest”

8 Rounds

20 Sec ME Hang Power Snatch 75/55 (Fitness Alt Hang DB PS)

10 Sec Rest

20 Sec Wallball’s 20/14

10 Sec Rest

20 Sec Assault for Cal

10 Sec Rest

Post running Total