Wednesday 10/30/2019


Costume Contest on Halloween

This Thursday, October 31st is Halloween and we will be WODing in our costumes all day long! There are prizes to be won and plenty of fun to be had, get dressed as Freddy and come get sweaty!



Wednesday WOD

A.) “Frozen Grapes”

20 min AMRAP:

  1. 4 Pullups
  2. 8 Burpee Box Jumps 24/20
  3. 12 Wallballs 20/14


B.) Core Finisher  


  1. 40 Banded Wood Chops each side
  2. 3:00 Russian Twist
  3. 20 Bird Dogs each side


Workout Goal: 10+ Rounds

Level Consideration: UB Pull, API

Strategy and Briefing: 20 minutes can feel like a long time for a Breathe & Burn Workout. Pacing will play a big factor here. Take it slow to start — ease in.  Focus on movement quality & consistency between reps. Sets should be unbroken throughout.  Keep breathing in rhythm with movement & take a few deep breaths between movements. This sort of pacing will help you stay consistent through all 20 minutes of this workout.  Do NOT speed up until after (at least) minute 10. Imagine that this is a 3 mile run. 


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