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



7 Front Squats, pick load

Every 2 mins for 10 mins.



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.




Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s