Happy Halloween! 

NO 7PM Class Thursday or Friday!

Video: Caleb Fisher – 330lb Jerk PR

WOD

1A) Back Squat 4X3@80-90%
Rest 2 min between sets, use rest to prepare for overhead squat (ankle/hip/t-spine/shoulder mobility).

2A) Row 1000 Meters For Time
then immediately…
2B) Complete five rounds for time of:
10 Overhead Squat (95/65)
20 Double Unders
10 Pull-Ups

Record row time for 2A and total time including the row for 2B. 20 min cap for the entire effort. 

 Competition Training

Halloween Active Rest Day (Programming courtesy of Spencer Arnold)

AMRAP:
1) Dress Scary
2) Hide in tree near front porch
3) Jump From Tree At Small Children
4) Children drop bags of candy and run to mom and dad
5) Take candy to mom and dad and remind them of diabetes epidemic in America
6) Eat Peanut Butter Cup with parents because it has Peanut Butter so it must be good for you.