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For time 21, 18, 15, 12, 9, 6, 3 Pull-up Push-up Then, 10rds – 30sec ON/30sec OFF Weighted Planks (45/25) “Tomorrow is often the busiest day of the week.” -Spanish Proverb

PCL Cycling  2×3 @80-85% 2×5 @70-75% 2×7 @50-55% 2×10 @45-50% 2×15 @40-50% *Learn to cycle TnGo reps with good technique! Then, 5rds for time (10min cap) 1 Rope Climb 100m Run 10 DB SN (5R/5L – 70/50) 100m Run “I find the harder I work, the more luck I seem to have.” -Thomas Jefferson

*Have your costume figured out yet? You still have a few days! FSQ – 3@70%, 2@75%, 2@80%, 1@90-95%, 1@+, 1@+, 1@+ Then, 8mins Max AB Calories “Life is like riding a bicycle. To keep your balance, you must keep moving.” -Albert Einstein  

*Get your costumes ready! This Saturday is our Halloween WOD and costume contest! Prizes to best costume! For total time and AMRAP score: 3rds  25 UB Wall Ball (20/16) 40 Double Unders 400m Run Rest 4mins AMRAP 10 10 T2B 10 Burpee Box Jump Over (24/20) “If not now, when will you begin living your

*B4B WOD Saturday 10am – www.barbellsforboobs.org to donate, purchase items and support! Wear your PINK! Partner/Team WOD (2 or 3ppl) AMRAP 25 50 AB Calories 50 Battle Rope Burpees 50 Wall Ball (30/20) 50 T2B *Only 1 person working at a time. “You become successful by helping others become successful.” -Unknown

Skills – Ring Dips – 4/5 sets x 8 reps (4sec lower on each rep) – Modify w/3×15 banded 20 Intervals of 5sec ON/5sec OFF: Ring Support (top) Push-up Holds (bottom) Arch/Hollow Hangs Then, In 5mins, Sprint 600m & complete as many reps as possible in remaining time of Push Press (95/65). “The best way

*THIS Saturday, 10am – Barbells 4 Boobs Event – “Grace” + a Partner WOD. Get your partners ready, wear your best pink, and support the cause if you feel so inclined (www.barbellsforboobs.org). See you there! FSQ – 2×3@70%, 2×3@75%, 1×3@80%, 1×3@85% Then, AMRAP 10 10 Strict Pull-ups 10 Calorie Row 10 Box Jumps (30/24) “If

*Congrats to Judy, Kristen, Gina, Marina, Thalia, Shorty and Cassie at The Crush Games this weekend! We’re so proud of you all!  For total time & AMRAP score: 3rds 5 PCL @75% 10 Burpees 300m Run Rest 4mins AMRAP 5 30, 20, 10 Double Unders RKB Swings (53/35) “A mind is like a parachute, it

*Best of luck and kick some butt Judy, Kristen, Thalia, Marina, Gina, Shorty and Cassie at The Crush Games this Saturday & Sunday! Click HERE for details, directions and WODs. We know you all will be amazing! Have fun and enjoy! EDT – Every :15sec for 16rds 3 Battle Rope Burpees 5 DB S2O 5