Monthly Archives: October 2016

Monday – October 31, 2016

** we WILL have ALL classes today

Warm-up
21-15-9
Slam balls
Run 200m

Weightlifting
EMOM 10
2 Hang Snatch (from P2)

WOD
3 Rounds for Time:
Run 400m
12 Burpees
21 Box Jumps @24/20

BOOTCAMP
3x10 KB Press each side
3x10 KB Bent Over Row

3 Rounds:
Run 800m
12 Plate G2OH
21 Jumping Lunges

Saturday – October 28 2016

8:30 Competition Class
5-4-3-2-1
Clean
Burpee Ring MU

Then..

Run 200m
1 Rd. Barbara
Run 400m
2 Rds. Mary
Run 800m
3 Rds Cindy
Run 1600m

9:30 Class
"SPOOKY DOOKY"
Partner Wod
AMRAP 31
Run 200m
31 OH Lunges
31 Sit-ups + MB Toss
31 Burpees Over MB
31 Toes to MB