WOD

The WOD is up! Sat, 10/28/2017 Kids Class Fun times. Lots of reps. Sat, 10/28/2017 CrossFit Castle defense One vs all Who will win Frankenstein Partner A rows 500m (no capes) Partner B Max effort Frankenstein front squat (95/65) Then switch Halloween wod Teams of 2 5 rds for time Teams of 2 Hold the kb (70/53) If touches ground 10 burpees each 10 gi janes (burpee pullups) 31 S2OH (95/65) 20 pushups 17 GHD situps Sat, 10/28/2017 MarbleFit 2 Rounds. 500m Row... Stop exactly on 500m. Add up both scores Under/Over. That amount determines your EMOM! _________________________________ AMRAP 7 15 Box Jumps 15 Pull Ups EMOM: Burpees (# of Meters Under/Over) rest 1 Minute AMRAP 7 20 KB Swings 20 Med Ball Sit Ups EMOM: Push Ups (# of Meters Under/Over) rest 1 Minute AMRAP 7 25 Double Unders 50 Mountain Climbers EMOM: Squats rest 1 Minute 30 Power Cleans (135/95) EMOM: Ring Rows 7 Minute Cap ________________________________ Tabata: Upright Rows or High Pulls http://ift.tt/2xvacpM #wodhopper