ANNOUNCEMENTS 

Halloween Team WOD - Sign UP for the POTLUCK for everyone attending.

Anyone without a partner SHOW UP in costume ANYWAY, we’ll have a few singles to pair up!

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/Strength: Deadlift

21, 18, 15, 12, 9, 6, 3

KB Deadlift
KB Swing
Box Jump

*Cut-Off 25 mins

Level II

10 mins Mobility/Foam Roll

For Time

4 Lengths Bear Crawl
20 Pull-Ups
30 KTE
35 KB Swings (1.5/1pd)
20 Box Jumps (30/24″)
15 HSPUs
25 KB SDHP (1.5/1pd)
35 Burpees
400m Run

Level III

EMOM for 10 Minutes 2 Jerks 185/125

Then For Time:

25 GHD Situps
10 Muscle ups
20 GHD Situps
10 Ring Push ups
15 GHD Situps
10 HSPU
10 GHD Situps
10 Ring Dips
5 GHD Situps
5 Muscle ups

SDPD

3-3-3-3-3 Clean Pulls(above the knee)

For Time:
Run 800
25 HSPU
25 KB Swing 1.5/1 pd

WOMEN

Establish 5RM Dead lift

AMRAP 9 MIN
10 Pullups
10 Pistols
Rest 5 Min.
AMRAP 6 MIN
10 Box Jumps
10 GHD Sit-ups