“Halloween Horror 3” by DB For Time: 31 Jack O Lantern swings 32kg/24kg/16kg/12kg 400m Ghost Chase 31 Frankenstein Front Squats 135/95 or 115/80 or 95/65 or 75/55 200m Pumpkin Carry 20/14 or 20/10 31 Zombie Hang Snatches 135/95 or 115/80 or 95/65 or 75/55 400m Ghost Chase 31 Deadman Deadlifts 135/95 or 115/80 or 95/65 or 75/55 200m Pumpkin Carry 20/14 or 20/10 31 Wicked Wallballs 20/14 10’/9′ or 20/10 9′ 400m Ghost Chase 31 Goblin Squats 32kg/24kg/16kg/12kg
CFHSV Running & Endurance WOD: “Drop Down Distance” by DB E10MOM for 20min (2rds) -Run 1 mile -25 GHD Sit-Ups At the end of the 2nd E10MOM start E6MOM for 12min (2rds) -Run 800m -25 Hip Extensions At the end of the 2nd E6MOM start E4MOM for 8min (2rds) -Run 400m -10 GHD Sit-Ups At the end of the 2nd E4MOM start E2MOM for 4min (2rds) -Run 200m -10 Hip extensions At the end of the 2nd E2MOM start EMOM for 4min (4rds) -Run 100m **Make sure you rest the remainder of the time after each EMOM before starting the next. This is your only allowed rest, be smart and find good pacing.
We will have ALL classes today including Barbell Club!
