• INTERNAL TEAM THROWDOWN & SOCIAL: Save the date: Saturday Nov 3rd at our Wayland location. Both gyms are invited. Sign up at front desk by Tuesday 10/30. WODs at 1pm. Social at 3pm. Details HERE.
• WED 10/31: On Halloween there will be NO Teen class or 6:30p class

“Slight Work”
15-12-9
Thrusters (135/95)
Muscle Ups

WOD Guidance & Goal:  Choose a weight for the thrusters you can do 5 reps in a row but then have to put the bar down. For the muscle ups (rings) scaling options include; bar muscle ups, transitions on the rings from a kneeling position, or strict pull ups (chest to bar if you’ve got them). Target 10-12 minutes.

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below the knee hang snatch + hang snatch
5×2 reps at 80%

Hang snatch
5×1 at 85%

snatch balance + 3 ohs
5 sets