Wednesday



*Happy Halloween! We are gonna play costume dodgeball at 8pm Fantasy Factory. Be there!

Warmup

400 m row/ run or .5 mile dyne
7 min  partner Burpee med ball Ground to overhead  
5 min Roll out

WOD

10-9-8-7-6-5-4-3-2-1

Frankenstein Squats x2 95/65#
Dead Hang Pull-ups  x 1
200 m run or row

MOD 1: Mod elements to hard for you
MOD 2: Goblet Squat/ ring rows

Cooldown

10 laps KB Farmer carry circumnavigation of the gym.  As heavy as possible!

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