NEWS

THIS Saturday, October 30th, grab a buddy and get ready to throwdown! We’ll be hosting two (accessible to all) partner workouts AND a best team costume contest! The workouts will get started at 9:00a, and the social will follow at 10:30a (BYOB and brunch potluck style). There will be one class at 7:00a for anyone who isn’t able to participate at 9:00a… and everyone is welcome to join us at the social!

WOD

“Frankenbeast”

METCON

AMRAP 15
10 Front Squats
20 Pull Ups
50 Double Unders

Weight: 205/145

MASTERS

AMRAP 15
10 Front Squats
10 Pull Ups
15 Attempts

Weight: 165/115

MOVE

AMRAP 15
10 Front Squats
10 Banded Strict Pull Ups
75 Single Unders

Weight: 115/75

WOD GUIDANCE & GOALS
The front squats today are on the heavier side, and you should have to break them up into two sets. Choose a weight for the front squats that you can do for 5-6 reps before breaking. The pull ups are. kipping, and can be done in one set, or two sets of ten, or chip away in fast sets of five reps. The double unders try to do them in one big set every time. Take a deep breath, relax your arms, then go! Target 4 rounds.

Inspired by CompTrain

Post Rounds to Comments.

HOME WOD

AMRAP 15
10 Squats
20 Russian Twists
50 Jumping Jacks

ENDURANCE

10k