WOD – October 31, 2013

Happy Halloween!  Come ready to workout in your Halloween costume!  The WOD and Basics workouts are the same so feel free to hit up any workout time!

Come down to the Orleans Arena this Saturday for CrossFit Night with the Wranglers!  Only $15 and a portion of proceeds go to Fallen But Not Forgotten Fund!  Watch your trainers Sheena, Kelly, and Billy complete “Fran” on center ice!  You must buy your tickets at the following link for the fundraiser!  Even if you can’t attend you can still buy a ticket to donate! Click Here for Tickets!

Work Out of the Day

“10-31”

For time:

31 down ups

31 wallballs, 20/14lbs

31 ring rows

31 box jumps, 24/20″

31 kb  swings, 53/35lbs

31 pushups

31 back extensions

31 situps

31 walking lunges

31 double unders

Movements may be completed in any order.  Post times to beyond the whiteboard.

 

Basics

Same as above

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