W.O.D.

Take 5-7m to find mod/heavy SN + OHSQ Then, Benchmark Friday! “Nancy” 5rds for time: Run 400m 15 OHSQ (95/65) After: 50-100 Rollouts NFT “Most people have the will to win, few have the will to prepare to win.” – Bobby Knight

KB Arm Bar 3-5 sets of 3-5 reps Then, For total time: 3rds 13 KB Swings (53/35) 13 C2B Rest 1m 3rds 13 KB SDLHP (53/35) 13 T2B Rest 1m 3rds 200ft SA KB Farmer Carry (53/35) 2 Rope Climbs “You exist only in what you do.” – Federico Fellini

BSQ 10@75-80%+ or more than last week Then, Partner AMRAP 8 Max Calories *Pick only one machine – partners cannot perform any less than 6 calories per switch “The man who is swimming against the stream knows the strength of it.” – Woodrow Wilson

Top Ring Support 5x10s ON/10s OFF 3x20s ON/20s OFF 2x30s ON/30s OFF Then, 5rds – 2m ON/1m OFF 10 Ring Rows 10 BBJO (24/20) Max Double Unders in the remaining time “Truth is strong, and sometime or other will prevail.” – Mary Astell

For total time: EMOTM 5 3-5 Heavy Strict Press *Rest 2m AMRAP 7 5 PCL (135/95) 5 S2O (same bar) 5 HSPU *Rest 2m Run 1 Mile **Note weight, AMRAP rounds/reps & mile time in SugarWOD comments** “Success is the sum of small efforts – repeated day in and day out.” – Robert Collier

BSQ 10@70-75%+ or more than last week Then, DL 3-5 sets of 3-5 reps Build to mod/heavy set – no drops, lower all reps, no mix Then, Every 15s – 20rds: 1 DL (@70-80% of heaviest above – no drop, lower each rep, no mix) 4 ASQs *Score BSQ & DL weights, note completion of

AMRAP 12 NFT 10 DB/KB Floor Press (heavy by feel) 10 Strict Pull-ups Then, Partner AMRAP 18 7 Muscle-ups 21 Burpees 35 Calorie Bike *Split reps/cals any way, one person working at a time. “Be true to your work, your word, and your friend.” – John Boyle O’Reilly

Max Distance! 5rds – 1:40 ON/:20 OFF Rest 2m 4rds – 1:40 ON/:20 OFF *Pick Run, Row, Ski or Bike for max distance (if you pick Run, remember to bring a watch) *If you bike, note total miles as score. “Who has a harder fight than he who is striving to overcome himself.” – Thomas

Every 90s – 20rds 1 CL + 2 FSQs Build by feel, score heaviest complex Compare to 10/27/23 “Every burden is a blessing.” – Walt Kelly

EMOTM 8 1 SN Build to mod/heavy by feel Then, For time: 5 SN (115/75) 20 Hand-release Push-ups 15 Calorie Row 10 SN 20 HRPU 15 Calorie Row 15 SN 20 HRPU 15 Calorie Row “The secret of happiness is something to do.” – John Burroughs