Wod's

Announcements:

1) Saturday, October 22nd: Time to get a Halloween Costume together and join us for our 6th Annual Rock n' Bowl Party at Irvine Lanes. You must RSVP at the box by Wednesday ....cost is $20 and that includes unlimited bowling and shoe rental. It all starts at 9:45pm till closing time.

Strength

Deadlift

0:00 - 4:00 Build to Heavy 5 Rep

4:00 - 8:00 Build to Heavy 3 Rep

8:00 - 12:00 Build to Heavy 1 Rep

CrossFit WOD

12 min EMOM Alternating:

Minute 1: 10 Romanian Deadlift (40%)

Minute 2: 20 Sit-Ups

Minute 3: 50 Double Unders