Back Squat 6-6-6-6
Back Squat 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Wall Balls and Burpee Box Jump Overs
For time:
50 Wall Balls (20#/14#)
21 Burpee Box Jump Overs (24″/20″)
30 Wall Balls
15 Burpee Box Jump Overs
10 Wall Balls
9 Burpee Box Jump Overs
Schedule:
This Saturday is our Frankenchipper, make sure you have a costume for the WOD! No costume = no treat, just BURPEES!
Events:
The 9th annual “Frankenchipper” is coming!
When: 10/28 Saturday at 9:30am (we will run waves as needed). 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”.
Any teens in Lynn’s class can also dress up Saturday and they will do their own Frankenchipper at 10:30!
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#)
9th annual Nugent Halloween Party:
Saturday night starting at 7:30pm and going until the Demogorgon escapes the upside down or Pennywise goes back to his sewer. 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)