This Saturday is our Halloween Spooktacular! Be prepared to be in costume for the only WOD we’re having @ 9:30am!!

A. Weightlifting:
Front Squat – 4 x 3 @ 80% 1RM

B. MWOD:
Banded OH Shoulder Distraction

C. WOD:
For Time:
3 Rounds –
12 Thrusters (95/65)
12 Pull-Ups
-then-
30 Burpee Box Jumps (24/20)
-then-
3 Rounds –
12 Thrusters
12 Pull-Ups

*Notes:
1) 20min time cap
2) RX+ will do C2B and 30/24 box

D. Post-WOD Recovery:
Quad Foam Roll – 2min ea leg