Costume WOD tomorrow

You have seen that over the last few days the gym has become very spooky!  Halloween is tomorrow and we are having a dress up workout for all classes!  Eating candy post WOD is optional, but a costume is mandatory!

Show off your scarey costume or your creative CrossFit themed costume!

Today`s Workout:

Buy In – Sumo Deadlift 5 x 5 reps E3M

* review technique and then work through quality reps

* Work in groups of 2 or 3

WOD “Mary”

AMRAP in 20 minutes:
5 HSPU’s
10 Pistols
15 Pullups

Zone 3 – scale HSPU down to 1 abmat
Zone 2 – scale handstand pushups as needed, scale pistols with a box or rubber band
Zone 1 – scale as needed, consider a 10 -15 minute AMRAP

Cash Out – MWOD
* Roll out the lats and triceps with a lacrosse ball
* Couch stretch


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