4259 Wednesday 10/29/2025

HALLOWEEN WOD THIS FRIDAY

A
5 minute AMRAP
30 second bike
10 alternating box step ups
10 pause hanging knee raises
*build intensity across 5 min

2 rds
5 box jumps
5 kip swings

Spend remaining time warming up front squats
(10 min)

B
Front Squats
4x3
*3 sec pause in the bottom, 10 sec pause at the top
**Same weight across, increase from last week
(20 min)

C
With a partner
150 T2B
150 box jump overs
*work concurrently, switch and partition as needed.
*18 min timecap