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Its SHOWTIME!All month long, each week the WOD's will be named by movie quotes! One halloween movie per week :)StrengthFront Squat (5-5-5)Tempo Squats! 5 seconds down, 5 second PAUSE, 5 seconds up. *Use a weight you can CONTROL and adhere to tempo. *You MAY increase if form and...

Every Minute Matters!MetconMetcon (AMRAP - Reps)7 Minutes of work 2RFT 10 Back Rack Box step ups (5 each side) 15 Hang Power Clean 10 Box Jumps **Remaining time ME Knees to Elbow**All boxes are 20 inches (65/45), RX+(95/65)StrengthBar Complex (Weight)20 Minutes to work to a heavy: 3 Power Clean + 2 Push...

The Austin ExperienceStrengthEMOM 16 (Weight)A. 5 Tempo Front Rack Dual KB Squats Tempo (20x2) x 5 B. 10 Bent over Barbell Row Record KBs used, partner upMetconMetcon (AMRAP - Reps)AMRAP 8 20 Air squats 40 DU 20 Mountain Climbers (foot to hand) ***Rest 2 Min*** AMRAP 4 10 Air squats 20 DU 10 Mountain...