First, if you haven't already voted then get out there and vote.
Second, our vote is in and we have our top prizes for best Halloween Costume worn during a WOD. Now all the costumes were great but we did have to discuss, argue, and finally vote, and here it is. ......CFIB 2016 Halloween WOD top 3:
Coach Beth will have the prizes at the front of the gym, thank you to everyone that participated.
3 Rounds not for time
5 Strict Shoulder Press @ 70-80% 1RM
10 Lateral Raises w/dumbbells Coaches will demonstrate and go light (Hold at the top for 1 second at each rep)
10 Front Plate Raises w/10, 15, 25 or 45 plate. Slow and controlled (Hold at the top for 1 second at each rep)
10 Bent Over Lateral Raises (Hold at the top for 1 second at each rep, go really light with this one. use dumbbells)
*Rest as needed between rounds
Tabata - 8 Rounds of :20 work, :10 rest at each station:
*Row, for Calories
*Box Jumps (24/20)
*Push Press (75/55)
complete all 8 rounds of rowing before moving to box jumps, and so on... Score is total reps for each station. scores will look like:
Sharing because I found this fascinating