WODs 10.31.18 - 11.2.18 - Last class on Wednesday in Hoover 5:30 PM

Wednesday - Halloween - Last class in Hoover is 5:30 PM

Warm up - Coaches choice

Mobility - Coaches choice

Build to moderate set of 2 overhead squat with 2 second pause at bottom

For time
50 calorie row
35 lateral barbell burpees
50 Overhead Squats (115/80) 
   ** Use weight you can do at least 10 reps unbroken**

Thursday

Warm up - Coaches choice

Mobility - Coaches choice

10 minute EMOM

First 5: 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk (60%, 63%, 65%, 65%, 65%)

Last 5: 2 Squat Cleans + 1 Split Jerk (70%)

AMRAP 7 minutes

Wall balls (20/14)

On minute 7 Deadlifts (225/155)

**score wall ball reps**

Friday

Warm up - Coaches choice

Mobility - Coaches choice

3 rounds for time

1000 meter row

10 Bar Muscle ups

21 Burpee Box Jump over (24/20)

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