Don’t forget to wear your costumes to classes today!
Warm-up
7 burpee lateral jumps
10 alternating lunges
10 sots press with an empty bar
500m row
Add some weight to the bar
10 sots press
10 burpee lateral jumps
7 burpee lateral jumps
Stretch
Strength
Sotts press
3-3-3-3
2. Single Arm Dumbbell or Kettlebell Press
3-3-3-3- Each arm
3. Back Squat
5-5-5-5
80-90% Ascending
WOD
On minutes
0,3,6,9, and 12
Each for time
250m Row
10 Alternating Lunges
10 Burpee Lateral Jumps
Games- 185,125
Regional- 165,110
Open- 135,95