Tuesday 151027

*Friday night (30th) at 7:00pm is Run with Los Muertos http://www.runwithlosmuertos.com a 5k run in Coachella. If anyone is interested, sign up with Lulumelon's team for free.

*Saturday 10:00am Halloween Costume WOD and Potluck. We're providing smoked chicken, so bring a side. Please register online for the class so we know how many to expect. So far 6 have enrolled. That's pretty lame!

Back Squat 6x8

10:00 AMRAP:
50 Double Unders
12 Toes to Bar

Competition:
A.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 3 reps

Build to today’s heavy triple, and then…

Every 2 minutes, for 8 minutes (4 sets):Clean x 3 reps

Build to today’s heavy triple, and then…

Every 2 minutes, for 6 minutes (3 sets):Clean Pulls x 3 reps

B.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

C.
Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Back Squat x 8 reps @ 70-75% of today’s 1-RM
Station 2 – 50 Double-Unders + 12 Toes to Bar

D.
Two sets of:
100-Meter Pinch-Grip Plate Carry
(walk, don’t run)
Rest as needed
20 GHD Sit-Ups
Rest as needed