Happy Halloween to the crew.  We will be having one WOD in the PM and that is the 5pm.  6 and 7pm will not be run in honor of candy.  Big B Day shout out to Natalie D!  Nat is a 5:15am regular and has been for 5+ years.  What ever you do, don’t judge this young petite lady by her size because those legs pack a punch.  Nat can squat and lift with the best of them.  Nat has always had the ability to move unbelievably fast under the bar.   Nat has a competitive edge within her to grind through any WOD.  Nat is also a regular at any 38 North event.   Nat brings an easy going fun energy where ever she is and makes whatever room she walk into a better place to be.  It has been a great journey within Nat in this community and I look forward to many more years of seeing Nat’s name up on that board early morning.  Happy B Day Nat!  Have fun tomorrow with the Kiddo’s or dressing up in an awkward costume and roaming the streets of Petaluma.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Supinated Bar hang

Tempo Push Ups (4 sec)


B) 10 Min EMOM

1st-6-9 Half Kneeling Single Arm Kettlebell Press (Right)

2nd-6-9 Half Kneeling Single Arm Kettlebell Press (Left)

C) “The Drop Kick”

18 Min AMRAP

20 Toes 2 bar

20 Medball Cleans 20/14

20 Push-ups

20/17 Cal Row

20 Box Jump up and Over

*****With Every completed round take 5 reps off each movement.  If you complete the round of 5 reps go back to a round of 20 reps.  So 20’s, 15’s, 10’s, 5’s, 20’s, 15’s, ect.  our score is rounds completed plus reps.  So if you get bak to the round of 20’s and complete 3 T2B you score is 4+3.