Here we go! Monster Mash Monday!
Do what you can and if you have the time do it all!
Heads Up we will be adapting the Crossfit Open! you may have caught our post on social media this weekend but if you didnt here it is!
So lets get together and crush the open #WheelWodNation style
So now for the Monster Mash!
Get warmed up on the rower/erg and some pvc work for at least 10 minutes
Then
Wod:
AMRAP 5 mins
7 behind head Sh press 95/65
7 Pull ups
rest 5 minutes
AMRAP 5 mins
5 KB Dead lifts 32 kg each
5 KB Sh Press 32 kg each
rest 5 minutes
AMRAP 5 mins
5 power cleans 85lbs
50 battle ropes (singles)
rest 5 minutes
AMRAP 5 mins
10 cal row/erg
5 in chair burpees/ floor burpees /floor to chair transfers
rest 5 minutes
AMRAP 5 mins out of chair on floor
7 plyo push ups
14 slam ball 20# Russian twists
mobility to recover
get this done Wheel Wod killas!
