Happy Halloween!

Warm Up: 2 rounds

• 200m Run/Row

• 10 Walking RDL

• 15 Rope Slam 

• 20 Band Pull Aparts

• :30 Gun Walk 

Performance: EMOM X 15 Minutes

MIN 1- 16/14 cal row

MIN 2- 15 Sit Ups

MIn 3- 20 Alt. DB Snatch

Fitness: 2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds

Station 1
Max Cal row

Station 2 AMRAP
1 Up/Down
1 Jump Squat

Station 3 AMRAP
4 Sit ups
4 Hollow Rocks