WODs for Wednesday 10/31/12

Happy Halloween!!!!

KB Class WOD:
A Halloween Monster Mash-up of “Helen”, “Nancy”, “Karen”, “Cindy”, “Filthy 50″

For Time:

400 m Run
21 Kettlebell Swings (55#/35#)
12 Pull-ups
400 m Run
15 KB Overhead Squats (alternating, 55/35)
30 Wall Balls (20#/14#)
5 Pull-ups
10 Push-ups
15 Air Squats
50 KB Push Presses (alternating, 55/35)
50 Walking Lunges

CF Class WOD:
Frankenchipper

A Halloween Monster Mash-up of “Helen”, “Nancy”, “Karen”, “Cindy”, “Filthy 50″. Come dressed up! You can give a prize to the best costume per hour!

For Time:

400 m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups
400 m Run
15 Overhead Squats (45#/35#)
30 Wall Balls (20#/14#)
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
50 Push Presses (45#/35#)
50 Walking Lunges