Strength/Skill:

Pause Back Squats

Metcon:

”Cindy”

AMRAP 20:

5 Pull Ups

10 Push Ups

15 Air Squats

Strength/Skill:

– 1 Clean (@85-90%) every 2:00 For 5 Rounds

– 3×8 Single Leg Deadlifts (Each Leg)

– 3×80’ Waitress Carry (Each Arm)

– Free Standing Handstand Practice

Mobility

Metcon:

4 Rounds For Time:

300 M Run W/ Medicine Ball (20/14)

30 Wallballs (20/14)

20 Toes 2 Bar

Happy Halloween!!! Feel Free To Wear Your Costumes To Workout In Today!!

Strength/Skill:

Pendlay Rows

Metcon:

Zombies VS Humans:

If You Are “Human”, You Start The Workout At 0:00

If You Are A “Zombie”, You Start The Workout At 3:00

For Time:

Row/Bike 40 Cal

100 Double Unders

25 Ring Rows

50 Air Squats

25 Deadlifts (185/125)

Run 300M

*If you are a “Zombie”, you must catch at least 1 of the “Humans” or you owe a 25 Burpee Penalty at the end of the Workout

**If you are a “Human”, you can’t get caught by any zombies or you owe a 25 Burpee Penalty at the end of the Workout.

Strength/Skill:

Back Squat

Metcon:

Part A:

AMRAP 7:

12 Push Ups

15 Abmat Sit Ups

Part B:

AMRAP 7:

10 Strict Press (85/55)

20 Lunges