ANNOUNCEMENTS 

**NEW 5AM “Early Bird” Class Starts Today Oct 22nd!** - Trial Run meeting today, Wednesday, and Friday this week.

Halloween Team WOD - The sign-up board has FINALLY been posted in CFSD.  It is on the glass display cases on a clipboard.

POTLUCK UPDATE!!  The Halloween Team WOD event will also be a POTLUCK, please bring (as a team) a dish that feeds 6+ people OR $5 (as a TEAM).

McFlurry Memorial WOD - December 1st, get ready for the annual CFSD Toy Drive to benefit underprivileged kids.

Go-Ruck Challenge - Visit www.goruckchallenge.com for more info.  CFSD members if you’d like to participate enter the code “CFSanDiego” to receive a $20 discount to registration!

TODAY’S WODS

Level I

Skill: Ring Support/Dip  for 7-10 mins (Work on Ring Support or Negative Dips or Full ROM Dips)

AMRAP in 9 mins

7 Broad Jumps
7 Push Ups
7 KTE

Rest 3 mins
AMRAP in 6 mins
Rest 2 mins
AMRAP in 3 mins

Level II

Close Grip Bench Press Find 1RM

Then Superset the following three exercises

A1) 3×7 Lat Row (on the new Seated Row Machine = Go HEAVY)
A2) 3×7 Strict Pull-Ups
A3) 3×7 Ring Dips

THAT is to say do a set on the Row, then Pull-Ups, then Dips, then repeat 2 more times

AMRAP in 12 mins

10 Pull-Ups
30 Secs Hang from Pull-Up bar
10 Push-Ups
30 Secs Straight Arm Plank
10 Ring Row
30 Secs Hold at TOP of Ring Row (Bent Arms, Chest to rings)

Level III

Squat 5 x 3 add 5 lbs from last week

Buy in – Row 500 Meters
7 rounds
3 cleans (squat or power) 205/135
5 HSPU
Cash out – Run 400

SDPD

3×20 Pistols

Ring Skillwork

For Time:
1 Trip Ag Walk
100 Meter Walking Lunge
1 Trip Ag Walk
100 Meter Farmers Carry(AHAP)
1 Trip Ag Walk
100 Meter Sprint

WOMEN

Skill: Pull-ups(Strict/Kipping)

Buy-in 25 KB SDHP 1pd
5 Rounds
5 Hang Squat Cleans @ 75%1RM
10 Clapping Push ups
15 Second Static Ring Hold
Cash-out 25 KB SDHP