103120

Happy Halloween! Costume contest for classes at 8 & 9am! Funishment for those who aren’t in costume.

Warm-up:
4 Inchworm
10 Cossack squat
10 Muscle clean
4 Deep squat complex
10 Strict press
10 Front squat
4 Floor tap (F/M/B)
10 Hang clean
10 Thruster
4 Knee raise
4 T2B
4 Pullup

WOD:
“Monster Mash”
Minutes 0-8:
2 rounds of:
20 Front rack lunge (95/65#)
20 Pullup

Minutes 8-16:
3 rounds of:
15 Hang power clean (95/65#)
15 T2B

Minutes 16-24:
4 Rounds of
10 Thruster (95/65#)
10 Burpee

Home WOD:
“Monster Mash”
Minutes 0-8:
2 rounds of:
20 DB front rack lunge (35/25#) or 40 Bodyweight lunge
20 Pullup or 30 Renegade row

Minutes 8-16:
3 rounds of:
15 DB Hang power clean (35/25#) or 30 Broad jump
15 T2B or 30 V-up

Minutes 16-24:
4 Rounds of
10 DB Thruster  (35/25#) or 20 Jump squats
10 Burpee

Mobility:
1:00 Seated straddle R/L/M