The Examiner
You may of noticed that we are getting ‘Multi-Modal’ as of late. This is intentional and a departure from our normal classical programming of short triplets and couplets. This is partly due to the fact that this month I’d like you to dig deep into your bag and put more tricks in it. Movements like handstand walking, squat cleans, pistols, muscle ups and double unders are complex and even more difficult if not practised regularly. Its a good month to ‘examine’ what you don’t have , rather than your preferred ‘bag’ and write down a few goals for the month.  Then  in the month of November we ‘clean’ up our eating and get back on the pain train hard. Best shape of your lives by Christmas??…U bet!
Strength
OT :90
1 Clean Pull *
1 Power Clean
1 Front Squat
1 Squat Clean
10 Rounds
* Building
WOD
” The Examiner “
50 Cal Row
40 m OH Lunge (20/10)
30 Kettlebell Swing (32/24)
20 Burpee (6″ jump)
10 Squat Clean ( use best weight from EMOM)
20 Burpee
30 Kettlebell Swing (32/24)
40 m OH Lunge
50 Cal Row
CAP 20