“NARF”

     Happy Halloween 

20 box jump over

30 sit up

20 kb swing

400m run

20 wall ball

30 push up

20 k2e

15 burpee

After completing the 15 burpees you will run the whole chipper in reverse

Randy

75 Power Snatch (75lb)

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. 

Our thoughts and prayers go out to Officer Simmons’ wife and two children. 

Skill: Power Snatch

Open Gym

Hopper

10 KB Press 

15 Hang clean

Farmer shuttle

2/4/6/8/10/12/10/8/6/4/2

Ground to Overhead 95/45

T2B

Shuttle run buy in and cash out 

After Party: 10 wall ball/shuttle run

3/6/9/12/15/18/21

Overhead squat 95/55

20 double under 

after every round of overhead squat complete 20 double under

skill: Strict press 5×5

3min on 1min rest 4 cycles

3 deadlift (60% of max)

6 pull up (advanced chest to bar)

9 sit up 

complete as many rounds as possible in 3 min then rest 1 min repete this for 4 cycles 

Skill: 2 postion snatch

6 rounds 

12 burpee

15 kb swing 

Lunge 

Skill: 2 postion clean 

After Party: 25 double under/150m run backwards

-Run- 

3 rounds 

13 back squat (60% of max)

13 push up (hr)

-Run-