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10/31/14 HAPPY HALLOWEEN

30
Oct

10/31/14 HAPPY HALLOWEEN

Costume contest! The winner will receive a t-shirt from our friends at Go All Day. Let’s see what you got!

Warm-up:

200m run, then 3rds of:

5 nose to wall squat @3311, 6 push-up to spiderman, 7 Double KB/DB RDL (heavy)

Strength:

Front squat

6×70/75/80% 4×85% 3×90% 6×75%

WOD:

Buy-in- 30 Back Squat (135/95) (DO NOT LET BAR ROLL OFF YOUR BACK)

Then,

5 Muscle-up, 20 deadlift (135/95), 15 wall ball (20/14)

4 Muscle-up, 15 deadlift, 25 wall ball

3 Muscle-up, 10 deadlift, 35 wall ball

*sub for ONE MU is 2 pull-up + 2 dip (10, 8, 6)