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WOD Wednesday October 31st 2018

October 31, 2018


Wednesday October 31st

 

HAPPY HALLOWEEN!

 

A.) Mobility
60 seconds Couch stretch
:60 seconds Pigeon stretch 
:60 second OH band distraction

 

B.) 3 rounds of:
100m row 
5 Bb power clean 
5 Bb front squats
5 push press
5 sit-ups
5 pull-ups/ring rows
5 push-ups
Then prepare equipment for the wod!

 

C.) "Crossfit Stronger Than Yesterdays Halloween Hopper" in teams of 2, 30min amrap
(Teammates will go to the "hopper" and pick a movement at random out of the jug, the teammates will perform whatever is written, break up any way you want between the two of you, once they complete the given reps, teammate 2 will pick the next movement! Be prepared for anything and everything! Once you shout out the movement to your partner put it back in the jug!
Workout could/will include:
Burpees
Push ups
Box jumps
Rope Climbs
Rowing
Double unders
Mountain climbers
Air squats
Med ball cleans
Walking lunges
Power/Muscle cleans
Push press
Handstand push-ups
Muscle ups
Deadlifts
Toes to bar
Pull ups/ring rows
Kettle bell swings 
Sit ups
(Pick one weight on the barbell for whatever movements come up, KEEP THIS WEIGHT LIGHT, so you can move quickly and efficiently! This should be a fun workout so make sure to prepare for anything and communicate well with your teammate!)

 

Have fun, celebrate Halloween in style, and get a great workout in! FEEL FREE TO DRESS UP AND WORK OUT IN STYLE!
#Youcantdieifyouarealreadydead #HappyHalloween #Constantlyvaried#TRUSTTHEPROGRAM!
Coach Joshua

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