4254 Friday 10/24/2025

HALLOWEEN WOD NEXT FRIDAY

A
3 rds
10 banded pass throughs
10 banded pull a-parts
10 banded upright rows

2 rds
1 min of alternating spiderman lunges
1 min of air squats
2 wall walks

30 alt plank shoulder taps
20 empty barbell muscle cleans
10 empty barbell front squats
5 cleans - light
5 split jerks - light
(10 min)

B
1 clean + 1 Split Jerk
*Work to heavy
(20 min)

C
3 rds
20/16 cal row
4 wall walks
20 alt db clean and jerks (50/35)
4 wall walks
20/16 cal row
-rest 2 min-
*20 min timecap