Halloween next week. Monday we will announce when the special Halloween WOD is. Costumes encouraged :-)
Strength: Shoulder Press 2x2x2x2x2 (80-90%)
In between sets complete the following
30 GHD Sit Ups (newer people do 60 sit ups)
You get to choose between one of 2 WODs. WOD 1 is "Amanda" but only do this WOD if you can do it Rx and under 15 minutes. Otherwise, I want you to do WOD 2. I expect the majority of the gym to do WOD 2.
WOD: "Amanda" 15 Minute Time Cap
Squat Snatch (135/95)
*This WOD was done at the CrossFit Games so we will go by their standard then. You can power snatch the weight up then overhead squat to get a complete rep.
10 Power Snatches (95/65)
15 Ring Dips
20 Box Jumps (20 inches)
CrossFitters don't need an ax or tools. They just need their muscles, good technique, alcohol and a bad idea......I mean bad a$$ idea :-)