Tuesday 31 Oct 2017

Happy Halloween! Festive dress is hoped for today!

Warmup with partner
8 shuttle runs
-partner does med ball high throws during run
6 laps shuffles
-partner air squats
4 laps power skip
-partner sprawls
2 laps bear crawl
-partner pushup position shoulder taps

WOD
AMRAP
7 min
30 DU
9 Hang power clean 95/75#
6 Lateral bar burpee

Rest 10 min and repeat AMRAP

Post WOD strength
3x30second weighted plank holds increasing weight with plates each hold