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No evening classes tonight, Open Gym only 5-7pm.  Come do put in some biketober miles and complete a class wod from the week,  Normal classes resume tomorrow.  Happy Halloween!!

Strength and Conditioning
Snatch Balance + OHS
3x(2+2)

Metcon: For Time
20-16-12-8
Cal Assault Bike
Burpee
Front Rack Lunges 115/75
*Ladies RX on the Cals:
15-12-9-6
*RX+ 135/95
*I am looking for a 15-18 min. finish range, so do RX+ if RX sounds easy.
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Cardio Core 9am
Every 3 min x 7 Rounds
12/10 Cal Row or 10/8 ABC
12 Pull-Ups
10 DB Bench Press 45/25+

Rest 5

Get as far as possible in 10min…
10-20-30-40-50
Russian KB Swings 53/35
Push-Ups
Russian Twists with (1) 5lb plate.
Left + Right = 1 rep on Twists.