ALOHA!  THERE WILL ONLY BE MORNING CLASSES (6,7,8,9AM) AND OPEN GYM TODAY (10-11AM).  WE WILL BE CLOSED FOR THE EVENING.  HAVE A SAFE HALLOWEEN. 

WOD:

#cement shot 

Every 3:00 for 7 Sets:

400 Meter Run

6 Toes to bar

3 Bar Muscle-Ups

or #cement mixer

400 Meter Run

12 Toes to Bar *Scale to Hanging Knee Raise or Ab Mat Sit ups 

**Looking to have at least :30 Rest each round.  Discuss with coach scaling options 

CASHOUT:

Alternating “On the Minute” x 10 (5 Rounds):

Even Minutes – 3 Single Arm Dumbbell OHS (each side)

Odd Minutes – :45s Handstand Walk (at most 50′)  *Scale to “round the world on box”