W.O.D.

HS Walk & Push-up Practice Then, AMRAP 10 8 HSPU 10/8 Calorie Ski or Row *Rest 1m AMRAP 10 50ft HS Walk or Bear Crawl

Veterans Day In honor of the CrossFit Hero WOD “Chad” With a partner – Max Step-Ups in 40m Alternate 30sec intervals  Perform Step-ups as RX

FSQ Friday! 4×3 @60-70% 5s pause just out of the bottom of the squat Then, For time: 12 Thrusters (135/95) 30 T2B 24 Thrusters (95/65)

AMRAP 25 100m Farmer Carry (53/35 KBs or 50/35 DBs) 10 Alt DB SN (50/35) Sled Pull H.O.H D & B “If you cannot do

Mark Your Calendars! Saturday, Nov. 16th – Renewed Performance Physical Therapy 7:30am-10:30am Complimentary Body Work Sessions *Get personalized treatments and expert tips to move better

E2M – 6rds: 3 SQCL + 1 J Build by feel Then, Partner AMRAP 15 Max Calories Pick one machine – switch any time *Every

Mark Your Calendars! Saturday, Nov. 16th – Renewed Performance 7:30am-10:30am Free Body Work Sessions *Get personalized treatments and expert tips to move better and stay

FSQ Friday! 5×3 – 1 1/4 SQs Then, Partners For Time: 100 Wall Ball (20/16) 100 Burpees 100 Wall Ball *Split reps any way, one

Happy Halloween! AMRAP 25 6 HPSN (95/65) 12 Push-ups 36 Double Unders Sled Push “A smile is a curve that sets everything straight.” – Phyllis

EMOTM 6 Min 1 – 1-4 Bar Muscle-ups (or drills/strict Pull-ups) Min 2 – 45s Plank Hold Then, EMOTM 16 Min 1 – Run 200m