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Wednesday October 31 Halloween!

Strength

Every 2min for 10 min:

3 “Tempo” Front Squats + 2 Front Squats

  • 3 sec down, 3-sec hold, fast up then 2 regular
  • No percentage, go by feel.

W.O.D

“Toe Buster”

AMRAP 12:

3 Thrusters (95/65)

3 Toes to Bar

3 Calorie Bike/Row

6 Thrusters (95/65)

6 Toes to Bar

6 Calorie Bike/Row

9 Thrusters (95/65)

9 Toes to Bar

9 Calorie Bike/Row

….

Up by (3’s) until the finish.

 

Open & Performance – as written

Fitness 65/45

 

Recovery (with sliders)

2 Rounds, NOT for time.

10/Leg, Reverse Slider with pause

50ft “Seal Crawl” (dragging slider behind you while you propel yourself with arms only.)

 

Melinda MettenWednesday October 31 Halloween!

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