31 October 2013 – “Happy Halloween”

Warm-up: 2 Rounds:

Lunge South to North Across Gym

One Step Squats North to South

Side Step Squats South to North, Facing Same Direction

 

Skill:  1000 Meter Row for Time

 

WOD:  “Happy Halloween”

2 Rounds:

31 Pull-ups

31 Wall Ball (20/14)

31 Slamballs (30+/20+)

31 Sit-ups with Slamball (30+/20+)

31 Front Squats Holding the Slamball (30+/20+)

 

Cool Down: 2X 31 Bicycles, 31 Sec Hold Feet Above Ground, 31 Flutter Kicks, 31 Leg Levers

 

10-31-2013a

 

 

10-31-2013b