Buy-in: Dislocates and rotational dislocates + Practice handstand holds + Practice forward rolls, either from a handstand or from standing
Deadlift & Press according to your matrix
Front Squat 5-5-5-5-5 reps
everyone loves rowing wallball combos!
Halloween is coming and I would like to have a costume WOD and get together. I am thinking we can kick off a costume WOD at 4 and after that is over anyone who wants to stay ( or even come later ) can participate in some festivities, crossfit century ( one pullup, one ounce of beer on the minute for 100 minutes ) birng drinks and eats? Camp in the gym overnight for the drunk people? any other ideas??
Front Squat 5-5-5-5-5 reps.
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Will on the rings
