10/30/2015 Happy Friday!!

For Saturday’s Halloween WOD, come in your best Halloween duds!  Spooky socks, t-shirts or costumes, best Halloween dressed athlete wins a prize!!

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Strong, locked out overhead position Elisha!

SWOD:

take 10 minutes to find your 1 rep max weighted pull up or work on strict pull ups if you do not have them!

WOD:

3 rounds for time…

800 m run

21-15-9

ring dips

hang power cleans (95/65#)

GHD sit ups

 

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