HAPPY HALLOWEEN!! Make sure you wear a good HALLOWEEN COSTUME.
a couple of Wawa gift cards on the line.
Congratulations to Dave Long Sr for winning the Spartan Race at Citizen’s Bank yesterday, becoming the number one 55+ stadium Spartan racer in the US!
Warm Up:
30 High Knees
Michael Phelps
Reverse wrist stretc
4 min AMRAP
4 push aways
4 Monkeys
4 Sit ups
then,
3 Wall Walks
PARTNER
WOD:
4 Rounds of:
25 Power Cleans (65/95)
*Partner - Plank Hold
25 Kettlebell Swings (35:50)
*partner - Goblet Hole Sit (26/35)
25 Wall Balls (14/20)
*Partner - 6” hold
25 Push Press (65/95)
Partner - Hollow Rock hold
*** work 5 Reps at a time, partner does the hold for all 5 reps!!! If hold breaks, the reps stop. 1 works movement while partner does the hold. Switch. Switch. Switch,