TUESDAY 10-25-16

ANNOUNCEMENT

10-20-16

SATURDAY NIGHT

HALLOWEEN COSTUME POKER, POTLUCK PARTAY COME DRESSESED 🕸🕷AND READY TO HAVE FUN,  KIDS INVITES TO TRUNK ☠️OR 🍭TREAT TOO COME DRESSES FOR A 🎭SPOOKTAKULAR 👻👻NIGHt🤖

WARM UP 3X
100 m run
High knees
Frankenstein walk
Butt kickers
Carriocas
Side shuffle L/R
Inchworm

STRENGTH
STRICT PRESS
5 REPS @
50%
60%
70%
3 X 3 REPS @ 85%-90%
10 REPS @ 65%_70%
WOD
20 MIN AMRAP of
-400 m Run
-MAX  PULL UPS

**everytime you come off bar run another 400

**note the pull ups for each round in  20 min
POST WOD 3 X
20 Weighted
Sit ups
Russian twist
Super mans (w/out wt)

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