Wednesday 10/29/2025

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Strength 
Clean & Jerk 5x1
5 sets:
1 Clean and Jerk (@ 75–80%)
-rest 60-90 seconds between sets-

WOD
"Cobwebs"
5 Rounds For Time:
20 GHDs (Scale V-Ups)
75 Double Unders
5 Wall Walks

Tuesday 10/28/2025

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WOD
"Jack-O-Lantern"
For Time:
1000/875m Row @70% Effort
-Rest 3:00-
8x200/175m Row @80% Effort
*Rest 30 seconds after each set.
1000/875m Row @90% Effort
* Note: There is only a 30 second rest after the last set of 8x 200m row (not 3 minutes).
* Score is clock time at finish

Monday 10/27/2025

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Strength 
Back Rack Lunges 4x8
4 sets
8 Back Rack Lunges (per leg), build across sets based on feel

WOD
"Black Cat"
For Time:
25/20 Calorie Air Bike
25 Toes to Bar
25/20 Calorie Air Bike
15 Bar Muscle Ups (Scal 30 Chest to Bar)
25/20 Calorie Air Bike
25 Toes to Bar
25/20 Calorie Air Bike