pace breaker

**Announcements**

• OCT 6th Anniversary party!  On Friday, Oct 6th, we’re gonna celebrate the 1 year anniversary of RPM Training.  No workouts for this one either…  Just food, drink, and not being sweaty while we hang out for once.  Mark your calendars!
• Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

CROSSFIT

S&P Cycle: squat – PULL – press – pull – off

A.  2 squat cleans EMOM for 15 min

B.  3 rounds for time (SPRINT, no pacing!):

• 15 burpees
• 15 KBS (70/53)

CSPORT

A. Alternating TABATA x 8 sets @ each
DB hang squat cleans
DB push press
No pushup burpees

B. 8 rounds:
5 k2e
7 wall balls
9 sit ups

800m run or row

C. 8 rounds:
5 bench press
7 mtn climbers per side
9 KBDL

800m run or row