Monday. Holloween- The witchy wod. 9am at 609box for the ladies.
Lunge stretch 6 each leg
Group warm up
Quick review skill Movements for today’s wod.
Set up 10 stations
scale as needed
In 3 minutes at each station perform as many reps as possible of
1. Deadlift (275, 195)
2. HSPU (rx is floor)
3. box jumps 24, 20. Hips must be open
4. Strict rope pull ups
6. Hand release push ups
7. Row for calories damper on 10.
8. Ring dips
9. Squat snatch. (115, 85).
10 airdyne for calories (no damper).
Score reps and calories. Ensure full range of motion and excellent technique! Crossfit games standards of movement for rx.