15 Minutes: Choose Rope Climb or Handstand Walk Practice
Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice
This is not a timed workout.
AMRAP 15 mins: Ball Slams, Burpees, Clean & Jerks and Rope Climbs
Complete as many rounds as possible in 15 mins of:
20 Ball Slams (30#/20#)
15 Burpees
10 Clean & Jerks (115#/75#)
2 Rope Climbs, 15 ft
Photo by @robcwilson
Tomorrow (Saturday) is our Frankenchipper, make sure you have a costume for the WOD!
Events:
The 8th annual “Frankenchipper” is coming!
When: 10/22 Saturday at 9:30am (we will run waves). NO ADVANCED CLASS!
What: Our favorite WOD and SRCF tradition of the year. This SRCF annual tradition is the costume-required “Frankenchipper”! This workout is a combination of benchmark “Girls” WOD’s. Like Frankenstein the 2.0 version is a mash-up of “Fran”, “Angie”, “Kelly” and “Eva”.
Frankenchipper 2.0:
For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
8th annual Nugent Halloween Party:
Saturday night starting at 7:30pm and going until the light drives the vampires back in their coffins. Location is our haunted mansion.
This party is an adults only costume party. All SRCF members are invited, RSVP is encouraged and please plan to bring a devilish dish to share. We hope to see everyone there! (Evite is located in the SRCF Facebook group)