10.31.2020 Happy Halloween

warm up
row or bike 10 cals
plank shoulder taps x 30 seconds
row or bike 10 cals
banded air squats x 30 seconds
row or bike 10 cals
skaters with a 2 second pause on the landing x 10/side

then...

10 PVC RDL + pass throughs
10 PVC platter squats
10 PVC snatch press in the receiving position
repeat the above exercises with 5 reps each


WOD
"Halloween Michael Myers"

For Time

3 possible rounds
13:00 time cap per round
400m run away (he's coming to get you)
10 deadlifts (your car won't start) 185/135 155/105 115/75
31 sit ups (get up! get up! He's coming)
400m run away (he's catching up to you)
3 muscle ups (quick, jump over the fence and hide)- 5 strict pull ups
6 snatches (he's trying to grab you) 135/95 115/75 95/65
3 muscle ups (jump the fence and run away)- 5 strict pull ups

Did you survive? (did you make the 13:00 cap, if not scale the next round by reps and/or load)
sub running with rowing 500m or biking 30/21 cals