Saturday, October 31st @ Vagabond we will be having our First Annual Trunk or Treat at 12:00 pm. All are welcome to attend!

Day 7:
Warm Up: 6 sets of: 20 M bear Crawl> 20 sec tuck jumps> 5 wall angels

Skill: Rowing Mechanics

Partner WOD: 12 minutes of:
Partner A; 200 M row
Partner B: AMRAP of;
10 Air Squats
5 Broad Jumps
10 Push Ups/ Scaled is banded

*** Partners switch each time 200 M row is completed

Skill: 5 minutes of Double Unders practice

Mobility: T- Spine and Quads

Day 8:
Warm Up: 5 minutes:
100M run/row> 5 PVC OHS > Box Jump up down ups with 2 boxes rebound. 20 M spiderman lunges

Skill: Thrusters

WOD: 2 rounds for time of:

15-20 Thusters( based on skill)
20 Box jumps
20 KBS
20 Burpees
20 Double Unders/40 singles

Cash Out: Accumulate 2 minute plank hold

Mobility: