Sunday, Oct. 31, 2021

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


3 Wall Walks



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,

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