WOD - Saturday, 10.31.2015

Such awesome costumes today to celebrate Steph's birthday!  Can anyone even figure out which one is Coach Keith?

*** It is officially Halloween now.  Prepare for an extra spooky day of exercise and feel free to double down on your costume today.
 


Weightlifting with Coach Joe (9AM)
Is your snatch scary?  Today's the day to scream and clean! (Halloween puns galore)

FITNESS (9AM, 10AM)

Warmup
Not for time:

10 Air Squats
15 second Squat Hold
10 Push Ups
15 second Bottom of Push Up Hold
10 Beat Swings
15 second Pull Up Bar Bottom Hang
10 Sit Ups
15 second Hollow Hold
10 second L-Hang or Tuck Hang
30 second Pancake Stretch (seated straddle)WOD 1

WOD 1
EMOM for 12 minutes

A-12 Wall Balls
B-12 KB Swings (choose your weight)
C-Max Burpees in 30 secondsWOD 2

WOD 2
Death by Calorie Row

Men: 3-6-9-12-15-18-21 etc.
Women: 2-4-6-8-10-12-14-16 etc.