That wall ball life.
**Announcements**
- Oct. 28th Ghost Pumps intergym comp: 2 person teams, all levels welcome, & costumes MANDATORY!
CROSSFIT
S&P Cycle: SQUAT – pull – press – pull – off
A. OHS: 5-5-5-5; rest as needed
B. For time:
- 100 burpee pullups
- 100 abmat situps
CSPORT
A. hollow rock: 10s work/10s rest x 6 rounds
B. max situps in 2:00; must be unbroken – if you break/pause, you’re done
C. AMRAP in 30 min:
- 400m run
- 10 box jumps
- 20 pullups
- 30 lunges
- 400m row
- 10 burpees
- 20 pushups
- 30 squats
*run/row are interchangeable
Class WOD
A: 185# (205×3)
B: 17:43 Rx
Class WOD
A: 175
B: 20:25
Class wod
A. 155
B. 20:17