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STRENGTH / FOUNDATION 12:00: 5 GENIE SQUAT WOD 20:00 CAP: 200 SINGLE UNDERS 50 SQUATS 25 SQUAT THRUSTS 200 DUBS

STRENGTH / FOUNDATION 5X2:00: 3 DEADLIFT (ACROSS) WOD 50-40-30-20-10, 20:00 CAP: PUSH PRESS WALL BALL 20/14, 10/9’ CAL ROW *BIKE-SKI-RUN

STRENGTH / FOUNDATION 12:00: 5 PRESS 8 BENTOVER ROW (UNDERHAND GRIP) WOD AMRAP 12:00: 10 POWER SNATCH 95/65 10 RACKED

STRENGTH / FOUNDATION 8X2:00: ODD) ROPE CLIMB EVEN) HANDSTAND BUDDY WOD *TEAMS OF 2 – WORK 1 AT A TIME

STRENGTH / FOUNDATION 8X1:00: 1 HANG CLEAN (ACROSS) WOD 3 ROUNDS, 18:00 CAP: 30/24 CAL ROW OR 24/19 CAL BIKE

STRENGTH / FOUNDATION 3X3:30: 3 ARM BAR L/R 5 SL BRIDGE L/R 5 SL STEP DOWN L/R *20″ OR LOWER

STRENGTH / FOUNDATION 8X1:00: 1 THRUSTER WOD AMRAP 10:00: 10 C2B PULLUPS (RX+ 5 BAR MUPS) 10 THRUSTERS 115/85 10

STRENGTH / FOUNDATION 12:00: 5 BACK SQUAT WOD 5 ROUNDS, 15:00 CAP: 20/15 PUSHUPS 15 SUMO DEADLIFT 135/95 35 DUBS

STRENGTH / FOUNDATION 12:00: 4 SA FLOOR PRESS L/R 4 SA RING ROW L/R WOD AMRAP 14:00: 10 SA PUSH

MOVEMBER FUNDRAISER WOD *TEAMS OF 2 AMRAP 25:00: “RANDY” 75 SNATCHES 75/55 *SPLIT REPS -ONCE RANDY IS COMPLTETED, ONTO “NATE”