WOD- Wednesday, Oct 26

Come in costume to our Halloween Partner WOD THIS Saturday, Oct 29th @ 10am! Prizes for best costumes, pumpkin carving and beer! See more details on our Facebook event page here.

Heads-up: Mobility Class is cancelled this Thursday at 7am.

Skill/Warm:

    Handstand holds
    Accumulate 3 min in HS
    (6 min cap)
    Lv3: free standing

Strength:

    5 rounds
    30 sec Ring Dips for reps
    30 sec rest
    30 sec hollow hold
    30 sec rest

    Lv1- Banded
    Lv2- regular
    Lv3- high rings

WOD:

    3rds for time
    400 m run
    10 Strict Pull-ups
    30 Air Squats

    Lv1: banded strict pull-ups
    Lv2: unweighted
    Lv3: 40/20# weight vest

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