W.O.D. Oct 22, 2014

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No Yoga this week. It will return next week after the B4B is wrapped up.
No 6:30 Class on Friday night. Instead we'll be setting up for B4B from 6:30-8:00pm. Help is welcomed and appreciated!
Sign up to compete for Barbells for Boobs this Saturday here: http://bit.ly/10G8oJB
Coaches Warm Up & Dynamic Movement Prep
2 Rounds
3 Plank Walk Outs
5/side Trap 3 Raise
10 Banded GMs
10 Air squats
Strength / Skill Work
A.1: Barbell Row (3 x 8 building, rest 1:00)
A.2: Tuck Ups (Max reps 3 x :20, rest 1:30)
WOD: Metcon (AMRAP - Rounds and Reps)
20min AMRAP
20 Russian Twists 25/15
15 KBS 53/35
10 Wall balls 20/14
200m Run

All weights to ones which you can complete each movement in no more than 2 sets every time.