Thursday, October 31st

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Warmup: 10 minutes of

8 oly bar shoulder press

8 bent over rows

8 deadlifts

8 jumping jacks

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Strength: Box Squats

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WOD: Trick or Treat?

Athlete creates their own workout by selecting from the following list 3 movements + Calorie row using the rep scheme of 13!

Wall Balls

GHD Situps

Pullups

Dips

2xDU’s

Calorie Bike

Pushups

Goblet Squats

Burpees

Box Jumps

Power Cleans

DB Snatch

weighted lunges

Example Workout:

13! of

Goblet Squats

Box Jumps

Pullups

Calorie Row

Joe Kusnitz