Join us at 7pm for the Pyro halloween party. Bring a costume and a pumpkin. The costume doesn’t have to be elaborate, just show with whatever you got and a pumpkin (bring a heavy one). This is going to be fun!!!
WOD of the living dead
5 rounds for time:
20 wall pumpkin toss 10/9
10 overhead walking dead lunges with pumpkin
10 burpees over the pumpkin
10 overhead walking dead lunges with pumpkin
Note: Do the lunges across the floor and perform the burpees on the other side of the room
Regular prog
Strength
Overhead squats
10-10-10
METCON
8min AMRAP
1 strict pull up
1 shoulder press 95/65
2 strict pull ups
2 shoulder press 95/65
3 strict pull ups
3 shoulder press 95/65
4…
4…
Keep adding 1 rep until you run out of time
Scaled:
Ring row
Shoulder press 75/45
