WOD – 131024
General Warm-up:
400m Run
Group Warm-up
Strength:
3 X 5 Back Squat
WOD:
3 Rounds not for time of:
10 Back Squat @ 75% of weight used for strength
10 Strict Pullups
10 Ring Pushups w/ feet on box*
*Rx is when the top of the box is even with bottom of rings.
then:
“Annie”
50-40-30-20-10 of:
Double Unders
Situps
Note: You may anchor your feet with a sandbag for the situps.
Endurance WOD:
Run: 2 X 800m w/ 3 min rest between efforts
Row: 2 X 1000m w/ 3 min rest between efforts
Halloween is just 1 week from today! Don’t forget to wear your costume to the gym and do your WOD in it for a chance to win 25% OFF your November membership fees and a FREE Jump Rope! Best costume WINS!
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