10.30.2017

SWOD
8 EMOM
3 Front Squats @ 75%

WOD (BOTV Chipper Individually modified) 25 Minute Cap
100 Double Unders
80 Wall Balls 20/14
60 Box Overs 24/20
40 Deadlifts
30 Toes 2 Bar
20 Bar Facing Burpees
5 Rope Climbs

Deadlift weight
Tier 3 275/185
Tier 2 225/155
Tier 1 135/95

METCON
Relive Metcon Halloween Workout: 1 year anniversary!
Halloween Fun Interval Stations: 30 seconds on 15 second rest, 3 rounds
Goblin hops (squat jump forward and touch ground with straight back, jump back and touch ground, repeat)
DB bicep witch curls
Drop and rolls (8 mountain climbers, drop, roll and repeat-roll back and forth)
Suicide battle ropes
Thriller Russian twists
Vampire tuck jumps
Push-ups with a wicked twist at top
Tricep Dips on box
Cash-out: Death by push-ups: From base line, run to line 2 and back and do 1 push-up, sprint to line 3 and back and do 2 push ups, sprint to line 4 and back and do 3 push-ups, etc. After 5 repeat to base line but keep building with 6 push-ups.

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