Today is the day that Double Edge will be celebrating Halloween! Make sure to bring in your best costume so that you have a chance at one of the many prizes that we will be giving away! We look forward to seeing everyone’s creative costumes and hopefully having a few chuckles too!
GROUP CLASS WORKOUT
Warm Up: 2 Rounds
10 Burpees, 15 KB High Pulls, 15 PVC Pass throughs
Strength:
Dyn: 40 Strict Wide Grip Pull Ups Found: 30
Dyn: 100 Banded Face Pulls Found: 80
Dyn: 40 Heavy DB Squats Found: 30
Metcon:
Dynamic
Partner Workout
3 RFT:
650 Meter Row
15 Burpees to rig
30 DB Snatches Total
20 Step Ups
Foundational
Partner Workout
3 RFT:
750 Meter Row
20 Burpees to rig
30 DB Snatches Total 65/40
20 Box Jumps 24/20
One partner works, one rests
Mobility:
Pre – Anterior Compartment Smash (pg. 264)
Post – Super Friend Calf Smash
COMPETITORS CLASS WORKOUT
Warm Up: 2 Rounds
10 Burpees, 15 KB High Pulls, 15 PVC Pass throughs
Strength:
5×4 Touch and Go Power Cleans @75%
Metcon:
5 Min AMRAP Of:
5 Squat Cleans @185/120
8 Toes to Bar
Rest 2 Mins
5 Min AMRAP Of:
5 Squat Cleans @135/95
8 Toes to Bars