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Monday, October 31, 2016

30
Oct

Monday, October 31, 2016

Halloween Monday
“Ghost of Blackbeard”
Performance
For time:
1 L-sit Pull-up
2 Clusters 155/105#
3 Box Jumps 24/20″
4 Knee-to-elbows
5 Wall Balls 20/14#
6 Russian Kettlebell Swings 70/53#
7 Burpees
8 Pistol Squats
9 GHD Sit-ups
10 Crosses
Fitness- Scale movements as needed.

Note: Round 1: 1 L-sit Pull, Round 2: 2 Clusters + 1 L-sit pull-up Round 3: 3 Box jumps + 2 Clusters + 1 L-sit pull-ups etc. For a total of 10 Rounds.

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