0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to WOD

20:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2:00 on any machine or 200m Jog

2-3 rounds

10/10/10 Arm Circles (forward/backward/side to side)

Thread the Needle

Hip Openers

Samson Stretch

WOD Prep

1-2 Rounds

10 Wall Balls

3 Snatch

3 Cleans + 3 Front Squats + 3 Jerks

20 Double or Single Unders

6 Pull-ups

250/200m Row

WOD:

From the BSE 13 WODs of Halloween

“Brides of Frankenstein”

Partner For Time

Kelly

5 Rounds

30 Box Jumps @24/20”

30 Wall Balls @20/14

Isabel

30 Snatch @135/95

Annie

50-40-30-20-10

Double Unders

AbMat Sit-ups

Grace

30 Clean & Jerks @135/95

Jackie

1,000m Row

50 Thrusters @45/35

30 Pull-ups

PACE GOAL: breath, move, enjoy fitness

FOCUS:

• Longer duration endurance

• Variety of skills and movements in one workout

STRATEGY:

• Split reps as needed

• Kelly: recommend 5s or 8/7 on Box Jumps, 15s or 8/7 on Wall Balls

• Isabel: 3s or 5s

• Annie: split each rep count on each movement in half

• Grace: 3s or 5s

• Jackie: 500s or 250s on the Row, 15/10 on Thrusters, 5s or 8/7 on Pull-ups

BEGINNER: 16/12”, 10/8, 75/55

SCALED: 20/16”, 14/10, 115/80

Rx+: 30/20, 155/105,

COMP: Done as an indvidual

GO BEYOND Accessory Work

Scorpions 3x10 (5 each way)

Lying Hamstring Stretch 3x20sec each side

Groin Stretch 3x20sec