Strength
a) Back Squat – 5×5 @ 80% (heavier than last wk)
b) DB Pull-over (1 DB) – 5×10
—Superset a/b every 3:30
Conditioning
For Time
40/32 Cal Bike
150 Double Unders
40 Devil Press 45/30#
150 Double Unders
40/32 Cal Bike
WOD Notes: Goal is 14-18 minutes. DU sub = 75-100 DU, 2x singles, or 300ft versa. DP should feel a little lighter, since I want you to be able to move through the 40 reps slow/consistently.
Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) One Arm High Pulls – 4×12 each arm
REMINDER
Breast Cancer Fundraiser is Friday November 1st! It starts off with Ladies WOD from 5:30-6:30pm. Happy Hour & Raffles will start at 6:30pm. All are welcome so invite anyone & everyone!
Raffles include:
1 Month Free Rage Membership
Brothers Kershner Java’s Brewing
Blossom Cafe KI Design
Fishing Charter Lowe’s
Flawless Beauty Marissa Przegon Photography
Floral & Hardy Scoop Happy
Grand Fromage Sherwin Williams
Grubes Firewood & Delivery Skippack Sweet Spot
Hazel Mac Stable 12
In Touch Massage Style Krafters
Italian Market Sweet Aloha
Raw Replenish Time Out
Twin Ponds Golf Well Fed
****And many more!!
—There will be food from Collegeville Italian Bakery & some treats. It’s also BYO.