Wednesday, October 28, 2020


A. Take 12-15 min to complete 4 sets of the following:

A1. Single leg Romanian KB deadlift x 10/leg

A2. Ghd sit-ups x 20

A3. Ring pull-ups x 5-7 @ 20X1

B. AMRAP 12 min

5 box jumps

10 toes to bar

20 single arm push press 50,35

Masters 7:15am

Wednesday

A. EMOM 12 min

Min 1: 45 sec wtd plank hold

Min 2: 10 plate ground to overhead

Min 3: 10 toes to bar or hanging knee raises

B. Early Halloween Zombie Partmer wod (for Shonda 😊🎃)

3 rounds

100m weighted prowler push (the car won’t start)

100m Zombie walk (see the Zombie, be the Zombie)

Row 1000m (QUICK! Cross the river-oh wait! Zombies can’t swim!)

40 air squats (Duck! Zombie swipes rat your head!)

***you may split push, walk, row and reps any way you like***

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