Tuesday – October 31, 2017

A few Highlights from last year

 

Costumes not required but highly encouraged!

 

 

Tuesday – October 31, 2017

 

Accessory  Strength:

  • Accumulate (not for time)
  • 30 Pull-ups (add weight if you can)
  • 30 Ring Dips (add weight if you can)
  • 30 Hip Extensions (add weight if you can)

 

Metcon:

  • Every 4 min. on the 4 Min. for 16 Minutes
  • Row 300m
  • 18 KB Swings 70/53 Russian
  • 12 Sit-ups (GHD if available)
  •   6 HR Push-ups
  • *score is slowest round