Run 5k for time WOD Notes: Start by re-reading this post on cherry picking, then come join us in the morning for a beautiful fall run! The 5k will be 6 laps of our 800m course…

Rack Jerk 1-1-1-1-1-1 Then  20 skin the cats (not for time) Community Notes:  Happy Birthday to Marilisa and Barb!

"Air Force WOD" Complete for time: 20 thrusters (95/65#) 20 sumo high pulls (95/65#) 20 push press (95/65#) 20 overhead squat (95/65#) 20 front squat (95/65#) You must complete 4 burpees at the start of…

Banded Deadlift 10x1 (60% on bar, 40% in bands) Then  200m sled drag @ 25% SDC WOD Notes:  The SDC (sled drag coefficient) is your bodyweight plus your 1 rep max deadlift.

"Tabata Something Else" Pull ups Push ups Sit ups Squats WOD Notes: A tabata is a four minute interval drill where you work for 20 seconds and rest for 10 seconds for a total of…

Overhead squat 3-3-3-3-3 then 50 one-arm dumbbell squat snatch (25 each arm) for time WOD Notes: For the DB squat snatches you'll choose a weight that is challenging but you can move safely and with…

3 rounds for time of: 400m run 50 double unders 25 burpees WOD Notes: Compare to 111213

10-9-8-7-6-5-4-3-2-1 reps for time of: Sumo-deadlift (275/185# NTE 75%) Wallballs (20/14# to 10/9') Community Notes:  Happy Birthday Coach Karen!!

Fall Nutrition Challenge Performance Test Max distance broad jump Max box jumps in 3 minutes Max push ups in 2 minutes 800m sprint Notes: CONGRATULATIONS ICA!!! You made it through the fall nutrition challenge! (Well, almost...…

Find your 1 rep max for: Snatch Power Snatch Cash Out: 100 situps or 50 GHD situps not for time WOD Notes:  Today you will establish a 1 rep max on both a snatch and power…