Wednesday

October 31st is Halloween and we will have a Halloween Costume WOD!!

MAX EFFORT/WOD

10 rounds of

1 Power Snatch followed by 5 Overhead Squats. Add weight as necessary. You may repeat weights but you cannot repeat rounds. Meaning if you fail, reassess and then move to the next round.

This is not for time....

Conditioning:

3 rounds of

15- 20 GHD Sit ups

15-20 Hip extensions

10-15 lateral raises with bumper or dumbbell