It’s Halloween weekend so other than eating so many Reese’s cups that you throw up on your children why don’t you come in and get a workout in wearing your costume? For Friday this is the only way you can RX the workout, and Saturday will be a partner WOD with best costume winners and extra points going to coordinated partners!

FRIDAY

Core Conditioning (Woburn Only)

Core : For Time
30 Bar Roll Outs
30 Knees to Elbows (alternating) in Straight Arm Plank
30 Bicycle Situps (each side)
30 Supermans
60 Situps

Conditioning: 3 Rounds
Run 400m
10 Burpees
20 Front Squats 75/55

CrossFit

Strength : Bench Press
Find a new 1 rep max

WOD: “Diane”
21-15-9

Deadlift 225/155
HSPU

S: 135/95, Clapping push-ups (knees or plank)
L1: 185/135, scaled HSPU

Rx+: “Walking Diane”
-If you have a time under 4:30 or have done this many times, try doing it with HS Walks instead of HSPU. Triple the distance in feet and do the same deadlift weight.

The Program

1. Strength and WOD (same parameters as above)

2. For Time
Run 800m, then
5 Rounds
7 Muscle Ups
1 Clean and Jerk 225/155

3a: 4×8-12 OHS 165/115 (from floor), rest :60
3b: 4×5 DB Snatch 100/75, TnG