10/29/21: Friday

Best costume in each class on Sunday, Oct 31 will win a prize!!
Costume must be worn for the duration of the workout!


Today’s Workout

Warm Up

  • 200 m Jog
  • :30 Hollow Hold
  • 10 Push Up + Down Dog
  • 3 Sets
    • 5 Banded Pass Throughs
    • 10 Banded Pull Aparts
  • 200 m Jog
  • 5 Wall Walks
  • 10 Lunges
  • :15 Ring Support Hold (Top)
  • :15 Ring Support Hold (Bottom)
  • 10 Goblet Lunges
  • :30 Handstand Hold
  • 5 Strict Dips

Conditioning – “The Battle of Winded Knee”
AMRAP 28 – Partner WOD

  • 50 Handstand Push Ups (Alt. as desired)
  • 200 m Run (Together)
  • 40 Ring Dips (Alt. as desired)
  • 200 m Run (Together)
  • 30 Goblet Lunges (Each – Working at the same time)
  • 200 m Run (Together)

Accessory
8 Sets – :20 On|:10 Off

  • Alternating DB Curls (Farmers Hold during rest)