10-28-16

MORNING CLASS 

Warm up: –  AMRAC 8

20 sec PVC stretch

15 mtn climbers

10 sec DU/SU

HSPU (ascending each round)

Skills: – Kipping HSPU practice

WOD: – "Annie"  (LC: 5/14/16, 2/9/16, 4/23/15)

50-40-30-20-10

DU

Situps

Halloween Social

Warm Up: – 

PARTNER WOD 

A. Max distance (50ft sections) "Human Wheelbarrow"

2 min time cap

(partners may alternate at any time)

B. "Satan's Slay Ride"

AMRAP 13 

Teams must complete the following reps in order. BOTH partners must complete the reps shown below before the pair can move on to the next movement (20 pullups EACH, etc.). Only one person can work at a time. Pairs can "trade" reps, but only on 1 movement. Each partner must complete at least 5 reps of all movements. 

20 pullups

20 deadlift @ 185/125

20 K2E

20 HSPU

10 burpee box jumps

1 sled push @ 100ft 

(1 pushes the sled,1 rides the sled, then switch)

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