pic courtesy of Cold Storage CrossFit

WOD:

“Trick or Treat”

 

Each station, spend Two Minutes doing either…

 

-As many reps as possible of the movement (“the treat“)

    or

-Burpees for the whole 2 min (“the trick“)

 

30 seconds rest/transition between stations. 

Go through each station twice

Stations:

 

Thrusters (75/55)

Double Unders

Kettle Bell Swings (53/35)

Row (Cals)

Power Snatch (75/55)

Shuttle runs (end to end of white box = 1 rep)

 

Scaling Options:

No scaling. If you cannot do RX, you do Burpees

 

Cool Down:

Calf stretch on rig x 2 min per

 

OH banded stretch x 2 min per side

 

Eat a moderate amount of candy tonight