Pic courtesy of Brandon Mui of CrossFit Iron Spider. Get your WOD in early so you can eat those treats guilt-free…well, kinda guilt-free…

Warmup:

200M “pumpkin Run” (carry a slam ball, 20# or heavier)

10 squats holding slam ball

Waking Lunge w/twist 30’

Bear crawl 30’

Crab Walk 30’

Spider-Man lunge 30’

Broad jump 30’

Super Squat Hip Sequence- see video below, courtesy of Mobility WOD

WOD:

“Halloween Havoc II – Longer and Deadlier”

5 Rounds:

100M “Candy Bag Carry” (53/35)

31 “Pumpkin Smashers” (25/15)

13 “Rise from the Dead” Sit-ups (15/10)

20 “Scarecrow Lunges” (45/35)

*See Notes for movement details

What’s scarier than a horror movie?  Watching its sequel and hoping it doesn’t suck 😊 Well, we’ve given our classic “Halloween Havoc” its own sequel, but it’s better than the original, as it’s 2 rounds LONGER!!!…and we swapped one movement for a new one…For the movements: “Candy Bag Carry” = Farmer’s Carry w/Kettlebells, “Pumpkin Smashers” = Slam Balls (please use the sand ones, not the med balls), “Rise from the Dead” Sit-ups = Straight-leg sit ups while holding plate locked out in front of you, and “Scarecrow Lunge” = Barbell on your back for either in-place or walking lunges.  Have fun with this one, and move like the ghost and ghouls are chasing you!  🎃

Scaling Options:

KB weight -> 35/25 -> as needed

Slam Ball -> 15/10 -> As needed

Plate weight -> 10/5 -> As needed

Bar weight -> 35/15 -> as needed

Cool Down:

Pigeon Pose on box – 2 Min per leg

Barbell Shoulder Stretch – 2 Min