WOD

103123

By October 30, 2023 No Comments
Tuesday, October 31

WOD

Happy Halloween! Congratulations to Bethany & Sarah on winning the CF MVA costume contest with their spooky skeleton costumes!

Warm-up:
10 Leg Swing
10 Bootstrapper
4 Inchworm lunge
10 Superman
15 Glute bridge
10 Fire hydrant + scorpion kick
10 Tuck up
16 Speed skater
7 Wallball
5 KBS
3 Burpee box over

WOD:
A) 5-5-5-5-5 Back squat @ 75% of 1RM
14 minutes including warm-up.

B) 8 minute AMRAP:
20 Wallball (20/14#)
15 KBS (53/35#)
10 Burpee box over (24/20″)

Mobility:
1:00 Low dragon
1:00 Child’s pose
1:00 Forward fold

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.