161031 ~ A Wicked 24th Birthday/Halloween WOD

Happy Belated 24th Birthday to our Power Clean Meals guru Lucy!!!  Lucy requested today's Halloween Special to be her Birthday WOD.....both Evil & Wicked Fun!

Let's get festive today and WOD in our best costume!!  There is nothing more fun then getting nice and festive!

HAPPY HALLOWEEN!!

Strength:

Deadlift

EMOM x 3 min

3 @ 70/80%

3+ @ 90%

Then…

Every 90s x 3 min

8 @ 70%

**TnG as much as possible**

Remind athletes to increase their 1RM by 10# and base their calculations off of this new number.

Then…

EMOM x 8 min Alt.

  • ME UB Strict Ring Dip
  • ME Ring Row

 **Rings parallel with box to increase level of difficulty**

Conditioning:

Lucy’s “Wicked” 24th Birthday

AMRAP 13

6 HSPU

6 Wall Ball (20/14#)

6 Push Press (135/95#)

EMOM 24 DU’s 

Cash Out:

12 min Goat Practice

1 comment (Add your own)

1. Ivo wrote:
Happy Bday!!!

Tue, November 1, 2016 @ 8:45 AM

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