WEDNESDAY

Happy Halloween! I know many of you will be taking your kids out Trick or Treating. Have a great rest day!

This Saturday is the Howloween Throwdown at CrossFit South Shore. We have two teams competing and had a third but fell short of a teammate. If anyone wants to step up and fill in on a girl’s scaled team, that would be great! Let me know if anyone can do it. Teams have to be there around 8 ish to check in. First wod starts at 9:30. It looks fun! There will be first prize for the team with the best costume. All money is going to Last Chance Animal Rescue for the kitties and pups in need. 

STRENGTH

Deadlift

5/5/5/5/5

Warm up to a weight you want to use for the workout. I would like you to stay there for there entire time. You may add or take away a little, but you should really be shooting for the perfect weight and sticking with it

METCON

Every 4 min x 5 rds

500 meter row

5 deadlifts @ 75 – 80 % of your 1 RM