171031 ~ Mel Was Walking With a Ghost!

Happy Halloween....and a very special Birthday Shout Out to Mel!!  Our Birthday Bash week continues today with another doozie!!

Yesterday worked your booties....today you will feel the cardio burn!  Will you have any gas left in the tank to hit a PR?!?!  

Mel...we hope you have a great day and that someone else bakes a cake for you! Wear your best costume today to help Mel celebrate!!!

Gymanastics:

2 rounds

a.Handstand Marching on Box x 30 reps
b. Free Hold Handstand/ Wall Facing (20s)

or

Handstand/Mini Handstand x 20 reps

2 Rounds:

Handstand Marching on Box x 30 reps

Hand Plank Shoulder Taps x 20 reps

Conditioning:

Mel Was Walking with a Ghost!

With a 20 min Running Clock Chip away at:

100 DU’s

60 Cal Row

30 Burpees

50 DU’s

30 Cal Row

20 Burpees

30 DU’s

20 Cal Row

10 Burpees

** Every 3 min – 3 HSPU **

Immediately into

6 min to find 1RM 

Snatch

Cash Out:

12 min Goat Practice

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