October 31, 2018

Wednesday

Happy Halloween! 
No 6pm Class so we can all go trick-or-treating! 
Remember to wear your costume!
Best Costume will win a prize!



Warm Up:
Run 400m
EMOM for 6 min 
12 Walking Lunges 
8 Push Ups 

Skill:
Muscle Ups and Box Jumps!
3 Rounds 
5 Muscle Ups (rings or bar)
10 Box Jumps (20,24, then 30") or go higher 


WOD:
9-15-21 Reps of:
Wall Balls (20/14#)
KettleBell Swings (70/53#)
Ring Dips 

Run 800m

12-9-6 Reps of:
Handstand Push Ups 
Box Jumps (30/24")

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