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31 October 2019 – “Happy Halloween!”

31
Oct

31 October 2019 – “Happy Halloween!”

 

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31 October 2019

Warm-up:  3 sets: 50 Double Unders (100 Singles), 10x Burpees, 10x Hand release push up. Then, run the Block. 

Strength: Bench Press: EMOM 10:00 complete 4x reps (moderately light load).

Stamina: 4 Rounds, not for time: 10x Turkish get up, 10x Burpee Pull up, 20x weighted dips. 

WOD: “Frightful Fran” – FRAN in Costume

21-15-9 

Thrusters (95/65)

Pull-ups

Must not take off any part of costume during Fran. 

Post FRAN (time pending):

WOD 2: 21-15-9:

  • Kettle Bell swing (55/35)
  • GHD Sit-ups (2X Ab Mat Sit-ups)
  • Hand release push ups
  • Run the Block

Cool Down: “Annie”  50-40-30-20-10 Double Unders / Ab Mat Sit-ups

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