“Empty Room”
21-18-15-12-9-6-3
Kettlebell Swings (53/35)
Box Jumps (24″)

Bike
1 Minute Max Calories

Throwdown + Halloween 5K

"I'm A Mess"
4 rounds
500m row
30 push ups
20 chest to bars pull ups

"Loading Zones"
5 Rounds
400 Meter Medicine Ball Run (20/14)
30 Wall Balls (20/14)(10/9)
20 Medicine Ball Sit Ups (20/14)

Internal Throwdown + Halloween 5K

“Famous”
10 Rounds
AMRAP 1
10 Burpees Over the Bar
Max Power Snatch (155/105)
Rest 2 Minutes

Internal Team Throwdown & Social Announced

Barbell Complex
Deadlift + Hang Clean + Jerk + Front Squat

"Remind Me to Forget"
45 Deadlift
35 Hang Power Cleans
25 Jerks
15 Front Squats

8a
Wayland + Acton