WARM UP 400m Run 3 Rounds: 10 Air Squats 10 Good Mornings :30 Plank Hold 10 Push-ups STRENGTH Back Squat 5 Rep Max Back Squat Then Max Reps @ 85% WOD 40 WBS (20/14) then… 3 Rounds: 10 Ground to Overhead (135/95) 15 T2B then… 40 WBS  

WARM-UP: 200m Run Indoor Plyos WOD: 16 min AMRAP 10 push ups 10 box jumps 24″/20″ 10 v-ups CASH-OUT: 2 rounds 2 minute max effort Row Rest :30 2 minute max effort T2B Rest :30

[vc_row][vc_column][vc_column_text disable_pattern=”true” align=”left” margin_bottom=”0″]We had a great Pumpkin Carving night and thank you to everyone who came out! WARM-UP 400m run Hip mobility 10 to 1 – Squats – Straight leg sit-ups ENDURANCE: Death by Wall Balls 2 WBS (20/14) 4 6 8 … WOD: 12 minute AMRAP 200m run 7 Strict Press (115/75) 15