Saturday, October 29
WOD
Happy Birthday Jason Roth!
Dress in your best Halloween costume for the 8 & 9am class 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.
Mobility:
1:00 Frog
1:00 Lizard
