31 October 2018
Warm-up: 500m Row, 3 Rounds: 10x Push up, 20x Mt. Climbers, 5- Burpee pull up. 500m Row
Strength: Push Jerk: 5×4 5-10# Heavier than last week.
Stamina (don’t post on board): 5 Rounds, not for time: 1:00 Handstand hold, 50m Bottoms up KB Carry, 8x Deadhang wide grip pull up.
WOD: “Frightful Fran”
MUST BE IN FULL COSTUME and Perform Frightful Fran (can be scaled) to be Judged for a Free Month at AllSport CrossFit. The more ridiculous and intricate the better!
Cool Down: 4 Sets: 20 GHD Sit-ups, Rest in between, and EMOM10, 20 Seconds on the AB or C2B