Halloween WoD for October 31st, 2016

Warm up: 3 in 3
Light KBS
Jumping Jacks
Partner Weighted Sit-ups

Come in costume!  Foxes will have a 5 minute head start. Foxes that get “caught” (having hounds finish before them) and hounds that don’t catch anyone will have penalty burpees to do at the end of the WoD! So don’t get caught or don’t get left behind!

WoD: For fun (errr, time) In teams of 1 or 2

400m Run a/b) 500m Row or .6mi AAB
30 Pull-ups a) Light Bands b) Heavier Bands c) Ring rows
50 Push-ups a) Knees b) Wormy c) Wormy knees
1 Sled Pull to far curb and back (65/45)
100 DUs a/b) 300 Singles c) 50 Singles
30 Burpees to a plate
50 KBS (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd
1 Sled Pull to far curb and back (65/45)
800m Run a/b) 1000m row or 1.2mi AAB c) 500m Row

MOB: Roll Posterior Chain and IT Bands / Lax Shoulders and Chest

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