The pay off

By: 321go 2 Comments


Its always so hard during the WOD. But after you recover its always the same result, a feeling of accomplishment. 

Halloween Image 

Halloween Party October 31st.  Come dressed up as a Super Hero that you yourself have invented or, if you have to, come as a pre-existing Super Hero.  The decorations are going to be totally crazy you won't want to miss it.  (Thanks Janis for giving us a huge hand on the party decor). 


Back Squats 3/4 BW (same weight same bar for lunges)

Weighted Lunges (L leg + R leg = 2 reps)


Pull ups C2B

21-15-11-9 • 15-11-9-7• 11-9-7-5

Cool Down

Bare Bar Full Snatch 20 • 20 • 20

Advanced • Intermediate • Foundational
Scale to capabilities


  1. Mitch, thank you for talking me through DT. I was exhausted. And Mike, thanks for getting that 45 out! Since we used the parrallets, does that mean we’re not allowed to do regular push-ups anymore?
    I will do today’s at work w/50lb dbells. It’s all we got.

  2. This workout looks awesome, but im spent and back is slightly pulled. Ill have to do this one on Saturday.

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