Conditioning: Halloween Wod: “The Walking Deadlift” 4 Rounds for Time (25 min cap) 10 Deadlifts 225/155 31 Wall Balls 20/14 200m KB Farmer Carry 53/35
Optional Core: 3 supersets of 60s Plank (transition from forearms to push up every 5 seconds) 30s hollow rocks
Halloween WOD: This halloween themed workout will really challenge the grip and your legs. By the end, we expect you to be walking like a zombie! Core *optional core to be done after*
Muscle Up Work – 15 minutes to work on bar or ring MU or assisted drills. Those with MU, perform one max effort set of choice of Bar or Ring.
Skill day to work on MU or assistance drills. Spending time here before the workout to give everyone plenty of time to develop their scaling techniques.
AMRAP 15 20% of max MU | 5 Assisted Turnover drills or scale | 10 Assisted Pull Ups 100′ Farmer Carry 50/35 | 35/25 | 25/15 200m run 20% of max MU | 5 Assisted Turnover drills or scale | 10 Assisted Pull Ups 50′ Dual DB lunge (any carry) 50/35 | 35/25 | 25/15 200m run
