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Thursday, October 31st, 2019 Metcon WOD: Metcon (No Measure) A) On the Minute x 20:Odd Minutes: 5 DeadliftsEven Minutes: 8-10 Toes to Bar or High

Wednesday, October 30th, 2019 Metcon WOD: Metcon (Calories) 5 Rounds:AMRAP 4:30 Shuttle Runs (10 Meters)20/15 Calorie Assault BikeMax Calorie Row Rest 4 Minutes Between Rounds

Tuesday, October 29th, 2019 Weightlifting SWOD: Push Jerk 15 minutes to build to a heavy set of:3 Push Jerks *Lift from the racks Metcon WOD:

Monday, October 28th, 2019 Gymnastics SWOD: Pull-ups EMOM x 9:3-5 Strict Pull Ups*Scale to banded or ring rows. Metcon WOD: Metcon (AMRAP – Reps) AMRAP

Saturday, October 26th, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) Teams of 2AMRAP 25:12 Front Squats (95/65)9 Lateral Barbell Burpees6 Pull-ups Continuous 400

Thursday, October 24th, 2019 Metcon A): Metcon (No Measure) On the Minute x 20:Odd Minutes: 30 Seconds Double Under PracticeEven Minutes: 3-6 Handstand Push-ups or

Wednesday, October 23rd, 2019 Metcon WOD: Metcon (Time) For Time:1000 Meter Row75/50 Calorie Bike50 Box Jump Overs (24/20)75/50 Calorie Bike1000 Meter Row *30 minute time

Tuesday, October 22nd, 2019 Weightlifting SWOD: Power Clean In 15 minutes build up to:3 Hang Power Clean Metcon WOD: Metcon (AMRAP – Rounds and Reps)

Monday, October 21st, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 20:30 AbMat Sit-ups20 Wallballs (20/14)100 Meter Farmers Carry (50’s/35’s)

JUTE WILL BE CLOSING AT 11 AM TODAY Metcon WOD: Metcon (Time) 5 Rounds:400 Meter Run21 Kettlebell Swings (53/35)15 Push-ups *25 minute cap