Happy Halloween! Friday 10/31/2014 CrossFit Workout of the Day
Don’t forget our costume WOD-O-WEEN is Saturday 11/1 for all classes!
Come dressed in your favorite costume (ON SATURDAY)…best costume each class gets a Starbucks card…coach decides who wins ;-). Now its ON!
Warm-up
In 8 Minutes, AMRAP
10 burpees
10 PVC good mornings
10 sonics
10 iron cross
10 ring rows
Strength
“Night of the Living Dead(lift)”
3-3-3-3-3
Training
“Merciless Metcon”
Walk Like the Dead: 20 wall walks
Grave Bursters : 60 burpees
Brain Tossers : 60 Wallballs (20/14 lbs)
Blood on the Bar : 30 TTB
*You may divide work between modalities as you wish
2014 10 30
Should’ve never let everyone convince me to go to the bar after dinner….
Strength- I stopped myself @ 155#. First time deadlifting since back injury so should probably take it slow.
Metcon- DNF with 10 wall walks left. Probably should’ve spaced those out a little better.
PLEASE YOU LOVED IT MIRANDA.