10.30.2015

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Warm-up: Row 500m. Agility. Dynamic Stretch

Strength: Front Squat*/Back Squat
2+4×3 50% to 70% of 1RM

WOD: SMASHING PUMPKINS

Smashed Pumpkin

 

For Time:
Row 20 Calories
50 Knee Slamball 40/30
Row 20 Calories
50 Slamball 
Row 20 Calories
50 Slamball Burpee (Slurpee)
Row 20 Calories

 

 

Icing: Trick or Treat