General Warm-up:

400m Run

Group Warm-up:

Crossover Symmetry

Strength:

5 X 3 Straight Arm Snatch Pulls

WOD:

3 min AMRAP of:
3 Deadlift (185/125)
5 Bar Facing Burpees

1 min Rest

3 min AMRAP of:
7 Push Press (95/65)
9 Toes to Bar

1 min Rest

3 min AMRAP of:
Double Unders

Endurance:

Run – 3-4 X 800m w/ 3 min rest between efforts
Row – 3-4 X 1000m w/ 3 min rest between efforts

WEAR YOUR COSTUME!  Best costume worn in the WOD wins 25% off November’s membership and a FREE Jump Rope!