WOD

102823

By October 27, 2023 No Comments
Saturday, October 28

WOD

WOD:
Dress in your best Halloween costume at 8 & 9am for the annual MVA Halloween costume contest. Prize for first place!

Warm-up:
4 Inchworm
5 Up down dog
6 Spiderman lunge w/ twist
8 Bootstrapper
10 Superman
12 Tuck-up
12 Air bike calorie
10 Air squat
8 Burpee
6 Walk out + pushup
4 DSC
Warm up front squat and hang power clean

Partner WOD:
For time, with one partner working at a time.

20 Front Squat*

40 Lateral Burpee
20 Front Squat

60 HPC*
40 Lateral Burpee
20 Front Squat

80 Box Jump (Rx-24/20″)
60 HPC
40 Lateral Burpee
20 Front Squat

100 AB Cals
80 Box Jump
60 HPC
40 Lateral Burpee
20 Front Squat

*Rx-135/95, scale as needed.
**35 minute cap. Compare to 102922.

Mobility:
1:00 Frog
1:00 Lizard

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