Announcements: 
IMPORTANT:9:30am, 4:30 and 5:30PM have all been cancelled for the day. Please adjust your schedules accordingly. 
- Friday is the last day to email us about membership changes. Please get it in or your membership will reflect no change for the month of November. 
- What are you doing this weekend? Join us at the Terminal of Terror in Jersey City for a Halloween party! Tickets are here. 
- T-SHIRTS! Starting Ending friday,we will be having a preorder sign-up list in the gym. Preorders will be cheaper than once the shirts arrive and you also have a choice on what colors we pick! 

Warm-Up
3 ROunds: smooth pace
200 Meter Run
8 Single arm SDLHP(each arm)
8 Single arm KB Swing
8 Single arm Push Press

Strength
5xME Wide Grip chest to bar pull-ups (expectation is 8+. Grab a band if you start to dip under 8)

Conditioning
For time
75 Toes to bar
Every time you drop: 
10 Push-Ups
200 Meter Run

Accessory: On your own
4x8 Mid, supinated grip bent over row(work up to a challenging set of 8 THEN do the sets)
BECAUSE NO ONE DID IT YESTERDAY.