Friday, October 18th

Main – WOD

Class will be divided into guys and girls. One group will be performing the metcon while the other performs the strength. They will then switch stations.

2 minutes max push-ups (No Measure)

You will have 2 minutes to complete as many push-ups as possible (chest to ground and elbows fully extended for the rep to count).

1000m Row (Time)

Max Effort 1000m Row

Behind The Neck Jerk (1 successful rep at each weight until failure.)

Perform attempts in Jerk Boxes. It will be performed in a ladder format, meaning we will have 1 bar and everyone will hit the weight 1 time before weight is added (until they reach a weight that they fail at 2 times).

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