WOD for 31 OCT 2016

0500 and 1130 at the Fred

 

Happy Halloween! Julie has a sick sense of humor. If you have high blood pressure make sure you take it before you read the WOD below.

 

Warm up:

Complete as many rounds as possible in 6 mins of:

Row, 250 m

30 Double Unders

20 Goblet Squats

10 Burpees

 

Strength:

7 Front Squats, pick load

Every 2 mins for 10 mins.

 

WOD:

For time:

Row, 1 km

— then —

3 rounds of:

50 Wall Balls, 20/14 lbs

30 Russian Kettlebell Swings, 70/53 lbs

— then —

Row, 500 m

 

Holy. Crap.

 

 

 

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