Hey Friends!

That was a fun WOD.  Tough, but fun.  Andrew killed it, and I’m not sure who else in the afternoon/evening, but I’m sure there were others.

Let’s ride the fun into the weekend with a cool variation on a girl WOD, and some pumpkin pie.

Also, we picked up some new protein/meal bars and are trying to cut some up into little pieces so you can try them.  Let us know if you haven’t had a chance to try one and you’d like to.  They have peanuts in them.  Sorry, Kristian.

[av_video src=’https://www.youtube.com/watch?v=ASJ7O_laM5c’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-1tr1l4′]

Strength:

Every Minute for 10 Minutes:
as a complex…
1 Clean
1 Front Squat
1 Jerk (whichever style you like)

Metcon – “________ Kerrigan”:

12 Minute AMRAP:
200m Sandbag Carry (60/30)
10 Overhead Squats @50% (or your OHS 1RM, or your snatch 1RM if you don’t know your OHS)