Wod Sunday 10/30/16

Wear your costume to WOD on Monday, 10/31!

Best costume wins a $50 gift certificate to Stones!

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

 EMOM 10 skill practice.  Pick a skill and practice for 10 minutes.  If needed ask a coach for help to pick the skill and rep scheme.

*This is meant to be technique work.  Move for quality.

 3.     Wod:

Spiceworks For time:

  • 30 6″ Target Burpees
  • 60 Double-Unders
  • 25 6″ Target Burpees
  • 50 Double-Unders
  • 20 6″ Target Burpees
  • 40 Double-Unders
  • 15 6″ Target Burpees
  • 30 Double-Unders

Option 1:

  • 20  Burpees
  • 120 single-Unders
  • 15 Burpees
  • 100 single-Unders
  • 10 Burpees
  • 80 single-Unders
  • 5 Burpees
  • 60 single-Unders

Option 2:

  • 30 6″ Target Burpees
  • 60 Double-Unders
  • 25 6″ Target Burpees
  • 50 Double-Unders
  • 20 6″ Target Burpees
  • 40 Double-Unders
  • 15 6″ Target Burpees
  • 30 Double-Unders

*Option 2 if you don’t have doubles do singles X2.

gia

Stacy, Gia & Kim teaming up at the 5:30am

 

Posted in WOD

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