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10.31.16

31
Oct

10.31.16

halloween

Warm Up:
2:00 rowing
2 rounds- 1st no weight, 2nd with an empty bar
10 step ups on side of box
10 walking lunges
10 reverse lunges

banded glute bridges
banded clam shells
band assisted perfect stretch

Skill:
10:00 to find today’s heavy back squat
then do 10:00 EMOM
1 x back squat at 85% of today’s heavy

WOD:
3 sets of 3:00 AMRAP, 2:00 rest
4 HSPU
8 KB swings 72/53
12 Air squats
* pick up where you leave off on the next round

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