Wednesday 151028

*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!

Complete as many rounds and reps as possible in 20 minutes of:
4/3 Muscle-Ups
8/6 Strict Handstand Push-Ups
16 Kettlebell Swings (32/24 kg)

Competition:
A.
Every two minutes, for 12 minutes (6 sets) of:
Power Jerk + 2 Split Jerks
(pause for 3 seconds in receiving of both split jerks, and mark your feet to assure proper positioning)

B.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 5 reps @ 80-85% of last week’s 2-RM

C.

Class MetCon

D.

Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed