Friday 151023

THE “WODDING DEAD” Halloween Party Tonight!

WOD begins at 515p(ish) followed by a BBQ at approx 6ish.
Burgers, hot dogs and drinks provided. Bring a dish to share!
No burpee penalty if you don’t dress up like the walking dead or better the WODDING Dead, but it is highly recommended….hint…hint…..wink……wink!!!
There will be a special Zombie type WOD at 515p, if you WOD earlier in the day you will be fine to WOD like a Zombie at dark too!!
There will be someone in the Playcare area to watch the little zombies kids while the adult zombies WOD at 515p.
Costumes are encouraged!!!!

Dynamic Warm-Up – Mobility
Prepare for..

21-15-9 reps for time of:
Body-weight bench presses
Bar muscle-ups

*Scale weight and movements as needed in progression . Ask your coach for help.

Cool Down

Competitors or athletes wanting to improve your Fitness level:

EMOM x12
Odd: 3 x Back Squat @ 70% (climbing up if feeling it) 
Even: 5 Strict T2Bar 
Rest  recover; Then
5 x 45 seconds Assault bike for Cals rest 1:00min * stay within 2 Cals per rd. 

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