October 22nd is our Anniversary Party!  If you want your EOD 131 Hero WOD shirts for that workout, please register at minimum 2 weeks before. (by the end of this week!)

Register here: Join the MidState Team!

Strength/Skill

Deadlift

Suggested Warm Up
1×10 BB
1×5 35%
1×5 50%
1×5 60%
1×5 70%

Working Sets
1×5 75%
1×3 85%
1×1+ 95%

Partner WOD

For Time:
400 M Farmer Carry

50 Kettlebell Swings
50 Kettlebell Snatches
50 Kettlebell OHS
800 Meter Run (Together)

M|Fit

16 Minute EMOM
10 DB Power 
Cleans + 20 Double Unders (40 Single Unders)
10 DB Push Press + 20 Double Unders (40 Single Unders)