Warm-up: Row 500m. Agility. Dynamic Stretch
Strength: Front Squat*/Back Squat
2+4×3 50% to 70% of 1RM
WOD: SMASHING PUMPKINS
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