Saturday, October 30th 2016

HALLOWEEN WOD MONDAY!

Be sure to dress up in your best (or most ridiculous) costume on Monday!  We’ll be doing some themed workouts and other fun things to celebrate the best, but least macro-friendly, holiday of the year!

1 Rope Climb

3 Strict Ring Dips

5 Back Squats (bar comes from the rack)

10 Rounds

Fitness: 135/95

RX: 185/95

RX+: 205/135

Coach’s Tip: Think of this as strength and skill training in a “Metcon”. You do not need to run over to the rings to get three dips and jump off into your back squat.  Move quickly to each movement, but focus on form, technique and range of motion on each one. We will not be capturing times for this metcon, only the weights and scales used!  And beware, while it is not a lot of reps per round, it is a LOT of rounds! We expect there will be people who finish quickly and those that go the full 25 minutes — so if you finish on the faster side, we will have some mobility drills for you to do afterwards!