Fun Fridays

By: 321go 1 Comment


Halloween Image 
Halloween Party October 31st.  Come dressed up as a Super Hero that you yourself have invented.  The decorations are going to be totally crazy you won't want to miss it.  (Thanks Janis for giving us a huge hand on the party decor). 

Friday WOD

10 Two-handed DB Choppers (one in each hand hammer grip russian style)

10 DB Push Press 

10 Mountain Men (L Leg + R Leg =1 rep)

10 DB Push ups

10 Plank Rows (L arm + R arm = 2 reps)

10 DB Hang Power Cleans

keep your hands on the dumbbells the whole time, even while doing push ups.  Mutant use 1/2 BW

8 • 6 • 4  Rounds

Option #2 (available at 5:30 pm only)

Strict Press 1-1-1-1-1
Push Press  3-3-3-3-3
Push Jerks  5-5-5-5-5

Add weight after every single set.  Take advantage of the racks and go hard on this one! 

Cool Down 

Run 3 block laps  •  2 Block Laps  • 1 Block Lap  • 800 meters

Advanced • Intermediate • Foundational
Scale to capabilities


  1. This one looks great! Can’t wait to get in there.

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