Tuesday- October 31st

Group Warm-Up: 10 min. Cap

Everybody is it! The Zombie/Halloween Version:

In order to prepare for the game, you need to map out the game boundaries. Once the game begins, then everyone is it! If you are tagged by anyone else you become a zombie. Zombies cannot get back in the game but they CAN bear crawl or Army crawl around and tag others still actively in the game. Play ends when everyone has become a zombie!

A. (EVERYONE) 3 Sets of:

Bench Press x 2-3 reps @ 20X1 Rest 45 seconds Supinated-Grip Pull-Ups x 3-5 reps @ 2111 Rest 45 seconds Hollow Rocks x 30 seconds Rest 45 seconds

* warm-up to a moderate weight for the bench press before you start the 3 sets. Do all 3 sets at the same weight

B. Scary Halloween WOD

Against a two-minute running clock, complete the following: 200 Meter "Zombie" Run "Grave- Bursters" (Burpees) x Max Reps Rest two minutes between sets, and complete a total of four sets

*Score is total Burpees

C. Cool-Down:

2 Rounds NFT (NOT FOR TIME):

*Slow 100m jog/walk

*Hip Swings on wall x 10 sec. each leg

*Pec Stretch on wall x 10 sec. each arm

Stretch/Roll out for 60 seconds each (ask your trainer if you don't know how to stretch these muscles, or don't know what they are!)

*Hips

*Pecs

*Quads

(Optional) Additional Strength Cycle (to be performed before A. or after C.)

Take 15-20 minutes to build to today’s 1-RM Clean

(or use the time to practice clean technique)

*This is RECOMMENDED if you want to do Power Cleans in tomorrow's WOD*

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