WODs for Monday, 10/31/16

1
Nov

WODs for Monday, 10/31/16

Strength: Deadlift 5-3-2   Choose a “Carry” Bodyweight Progression

Met-con: Happy Halloween!! As many rounds as possible carrying a pumpkin (Dynamax ball) in 10 mins of: 200 m Run 10 Sit Up (Abmat)s 20 Thrusters 30 Walking Lunges 40 Step Ups – 20inch box If your pumpkin touches the ground at anytime after the AMRAP begins it is an automatic 20 burpee penalty.

Stretch: Full Body Stretching Series #5

KB WOD:

4 Rounds 200m Zombie Run (10/5 held with extended arms) 13 Pumpkin Smashes (Slamballs) 13 Spider Jumps (Burpee with lateral jump over parallelette) 13 Awake from the Graves (GHDs) 50 ft Creature Crawl (Bear crawl)

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