Warm-up: 200m Run, 15 Push-Ups, 15 Sit-Ups, 200m Backwards Run, 15 Push-Ups, 15 Sit-Ups, 400m Run, 20 Air Squats
Skill: Dip/ Ring Dip
Front Squat: 5RM; 5 @ 95%, 5@ 90%
MetCon – 3 Rounds for Time:
Ktowners we really need you to start signing up for this Halloween Bash on Friday! Sign-ups are on the whiteboard near the showers. We need to see how many people are coming to plan the workout as well as to buy supplies. Even if you aren’t sure what you are bringing, go ahead and put your name on the board. Several of you have said you will be out of town, and you will be missed, but if you are in town you better be here!
1000 burpees for those who don’t come,
<3 Coach Miss J