halloween16

Monday:
REGULAR CLASS:
1. Back Squat
3 @ 80%
1 @ 85%
3 @ 80%
1 @ 87%
3 @ 80%
1 @ 90%

2. 3RFT
500 m row
12 Burpees
21 Box Jumps

MASTERS:
Partner Halloween Workout:
Run 100m each
80 KB swings
60 Burpees
40 Calorie row
20 Partner slapping sit-ups

ENDURANCE:
“Zombie Apocalypse Preparation”
4 Rounds:
3 Rope Climbs
10 Burpee Broad Jumps
Run 400 m
15 KB swings (1.5/1)
rest 2:00 after each round

With a partner: One start at the beginning, the other start at the end and try to race! This WOD is only preparation, but when the Zombie Apocalypse arrives…you don’t want to be last! Switch starting position each round.