WOD

CrossFit – Sat, Oct 26

CrossFit – Fri, Oct 25 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Good Mornings 10 Kang Squats 10 Glute Bridge 10 Piked Shoulder Taps Into… 2 ROUNDS 8 BB Deadlifts 8 Hang Muscle Clean 8 Strict Press 8 Alt. Elbow Punches Strength – All Deadlift (1×3 @ RPE 7 1×3 @ RPE 8 1×3+ @ RPE

CrossFit – Thu, Oct 24 #STRONGLIKEROMAN Community WOD November 9th – Remember to get your t-shirt order in. All proceeds go to Army Ranger Lead the Way Fund. Suggested Warm-Up Warm-Up *PARTNER WARM-UP* (Partners will switch when P2 completes listed exercises) 2 ROUNDS P1: Row P2: 6 Step Ups + 6 Scap Pull-Ups + 6

CrossFit – Wed, Oct 23 #STRONGLIKEROMAN Community WOD November 9th – Remember to get your t-shirt order in. All proceeds go to Army Ranger Lead the Way Fund. Suggested Warm-Up Warm-Up 1 ROUND 100m Jog 5/5 SA Deadlifts 5/5 SA DB Swings 5/5 SA Strict Press 5/5 Leg Swings (front to back) Into… 1 ROUND

CrossFit – Tue, Oct 22 #STRONGLIKEROMAN Community WOD November 9th – Remember to get your t-shirt order in. All proceeds go to Army Ranger Lead the Way Fund. Suggested Warm-Up Warm-Up 1-2 SETS MOBILITY 4/4 Half Kneeling Ankle Rocks 8 Kang Squats 8 Alt. Cossack Squats 4 Yoga Push-Ups Into… AMRAP x 6 MINUTES* 8