Halloween Throwdown
Sat 10/28
Sign up at desk

"Killer Warm Up"
2 Rounds for QUALITY:
15 DB RDL
15/15 Deadbugs
15/15 DB 1-Leg Glute Bridge
15/15 KB Plank Slides
15/15 1-Leg RDL
15 DB Flyes
15/15 DB Side Bends

Deadlift
3x10, building

Halloween Throwdown
Sat 10/28
Sign Up at Desk

"Left to My Own Devices"
EMOM 32
:40 Bike for Cals, :20 Rest
:40 KB Swings, :20 Rest
:40 Row for Cals, :20 Rest
:40 Wall Balls, :20 Rest

Halloween Throwdown
Sat 10/28
Sign Up at Front Desk

"About Tomorrow"
7 Rounds
300 Meter Run
21 Sit Ups
350/300 Meter Row
21 Step Ups

Halloween Throwdown
Sat 10/28
Sign Up at Front Desk

"The Chief"
5 x AMRAP 3
3 Cleans
6 Push Ups
9 Squats
Rest 1 Minute

Halloween Throwdown
Sat 10/28
Sign Up at Desk

Snatch Complex
Hang Power + Power Snatch

"Bad Idea"
5 Rounds
24 Double Unders
12 Hang Power Snatch

Halloween Team Throwdown
Sat 10/28: 8:30a
Sign Up at Front Desk

Front Rack Lunges
5 x 5/5 across

"I'm Drowning"
10-9-8-7-6-5-4-3-2-1 Pull Ups
20 Meter DB Farmer's Carry
20-18-16-14-12-10-8-6-4-2 DB Russian Twists