121031

10/30/2012

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Wednesday
HAPPY HALLOWEEN! WEAR COSTUMES TODAY!

Warm up:
400m run/500m Row


Mobility: 5 mins: hips/pecs

Strength/Skill:
ADV: EMOM for 10 min, 1-3 muscle-ups
INT: 4 x 5 dips (no bands) or muscle-up drills

WOD:
"FILTHY HALLOWEEN"
(31 Minute Cutoff)

31 Double unders
31 Box Jumps
31 Sit ups
31 Jump Squats 45/35
31 Push Press 45/35
31 Pullups
31 Slapping Pushups/pushups
31 Lunges
31 Wallballs
31 Burpees



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