The Foundry Union Station – Event
Warm-up
– Fun Fact Intro
Simon Says
– Ball Conveyor
— In Teams of 4, alternate passing the medicine ball over the head and through the legs until all team members have completed three rounds.
Metcon
Halloween WoD 2017 (Time)
In Teams of Two:
– 600m Burden Run (around the block) Performance: 20 / Athletic: 14 / Health: 10
– 200 Double Unders (health – singles)
– 100 Wall Balls over the cage: performance: 20 / athletic: 14 / health: 6 or 8
– 100 KB Swings (performance: 53/ athletic: 35/ health – kb deadlifts)
– 100 Partner Situp w/ medicine ball (performance: 20 / fitness: 14 / health: 6 or 8
– 100 Pullups (health: ring rows)
– 50 synchronized burpees (w/ PVC)
– 600m Burden Run (around the block) Performance: 20 / Athletic: 14 / Health:10
Scale up option: KB swing at 70/53 and CTB pullups