Wednesday 151014

Save the date! Saturday October 31st- Halloween WOD at 10:00am and potluck afterwards at 12:00pm. Kyler is bringing out his smoker for the occasion so we'll supply the meat, just bring a side to enjoy! It's an annual tradition to wear your costumes, so plan accordingly!

Every minute, on the minute, for 30 minutes:
Minute 1 – 5 Handstand Push-Ups or Push Press 135/95 lbs + 5 Burpees
Minute 2 – 4 Burpees + 8 Pull-Ups
Minute 3 – 10 Alternating Front-Racked Lunges (135/95 lbs – taken from the ground)

Competition:
A.
Three sets, not for time, of:
Weighted Overhead Pistols x 4-6 reps
Legless Rope Climb x 1-2 ascents
Double Unders x 40 unbroken reps
B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 5 Strict Handstand Push-Ups + 5 Burpee Box Jump-Overs (24″/20″)
Minute 2 – 5 Burpee Box Jump-Overs + 10 Chest-to-Bar Pull-Ups
Minute 3 – 12 Alternating Front-Racked Barbell Reverse Lunges (175/115 lbs – taken from the ground)
When the clock hits 21:00, perform…
Three rounds for time of:
5 Strict Handstand Push-Ups
10 Burpee Box Jump-Overs (24″/20″)
10 Chest-to-Bar Pull-Ups
12 Alternating Front-Racked Barbell Reverse Lunges (175/115 lbs – taken from the ground)
*Please protect your hands! Wear some sort of hand protection to ensure that you aren’t tearing up your hands in training.