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)
