HAPPY FRIDAY!

Halloween is next month! I can't wait to see what creative costumes 

you guys show up to WOD in! Each year we have a contest for "Best Costume" 

so bring your A-Game! 

Part 1: If you're doing the Lurong Challenge, take this part easy, don't go too heavy and just focus on form work. You can even work for the hang position. For everyone else do as prescribed. 
Snatch
Power Snatch + Squat Snatch – quickly work up to a heavy set, no fails – this should not take more than 10 minutes.

THEN:
Lurong WOD #3

11 Minute AMRAP:

Ascending Ladder (3, 6, 9, 12, 15, 18..... of the following movements:

• Wall Balls RX 20/14 - LVL 2 14/10 - LVL 1 Med Ball Cleans 14/10
• Box Jumps RX 24/20 - LVL 2 20/16 - LVL 1 16/12
• Deadlifts RX 115/75 - LVL 2 105/65 - LVL 1 95/55

**OR**
3RFT:
60 Double unders
30 Wall Balls, 20/14
15 Deads, 245/175