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TODAY’S W.O.D:

8:00AM Class:

Complete as many reps as possible in 90 seconds at each station. Rest 30 seconds to move to the next station. 3 rounds total.

Hollow Rocks (reps)
Jumping Squats w/PVC pipe (reps)
Standing Plate Press (LTBD) (reps)
Knees to Elbows (reps)
Double Unders or Backward Jumprope (reps)
Wall Walk Ups (reps)

9:00 Endurance WOD:

1) 5 minutes to find your 1RM Sumo Deadlift Highpull, then...

2) AMRAP in 20 minutes:
3 reps Sumo-Deadlift High Pull (SDHP) @ 80% of your 1RM
200m sprint
4 reps SDHP
200m sprint
5 reps SDHP
200m sprint
etc, increasing by 1 rep each time. 

Post total reps for 8AM class and total reps/meters from 9AM Endurance WOD to Members Area or comments.

10:30AM to 11:45AM - Yin Yasa Yoga (Final class)
$10 drop-in for everybody. Bring your own mat. 

REMINDER: Coach Marcy's Halloween Team WOD is tomorrow, Sunday, 10/29 at 9am. We recommend you dress up in a costume, tuxedo or gown, anything other than yourself OR there will be a penalty for your team! You don't want that so dress up! 

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