Remember to dress up or wear a mask.

*Evening class from 6p-7p for Halloween! No 5:30p class. The gym will be open for you early birds to warm up before the warm up.

Stick around afterwards for some treats and adult beverages.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 push ups
6 squat therapy
8 sec v sit

Teams of two complete:
Hallo-wod (16)
200 brain busters 16/12
200 gut gushers 16/12
800m pumpkin run (2x400m) relay-one person at a time w/medball.

Teams of two complete:
Hallo-wod comp(16)
250 brain buster 20/14
50 bar muscle rip ups
800m pumpkin run (2x400m) relay-one person at a time w/medball.

*Record time after last person completes 400m pumpkin run.

afterburner
2x400m run ot 3min
record average-refer to last week

back squat(9)
work up to hvy

Executioner
60 rtw
30 w raise
2 min samson