HALL-o-WEEN Costume WOD!
Monday the 31st
6:30 @ 305
5:30 & 6 @A1A
5:30 @ 262
5:30 @ SRCF
BRING TREATS (…and tricks)

Thursday

Weightlifting
Deadlift (10-10-10-10)
45-50-55-60%
Super Set with
Single Arm Dumbbell Side Bends (10-10-10-10)
stand up straight with a dumbbell in one hand bend down to the side with the dumbbell then stand up straight again. Count is per side, each set.

Metcon
4 rounds for time:
10 Toes to Bar
10 Hang Power Cleans 95/63
10 Calorie Row

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