WOD:

Overhead Squat: 5-5-5-5-5

12 minute AMRAP:
1 Muscle-up, 5 Kettlebell Swings 70/53, 10 Air Squats
2 Muscle-ups, 10 Kettlebell Swings 70/53, 20 Air Squats
3 Muscle-ups, 15 Kettlebell Swings 70/53, 30 Air Squats
4 Muscle-ups, 20 Kettlebell Swings 70/53, 40 Air Squats
and so on, and so forth until 12 minutes is up

Post results/thoughts to comments

Happy Halloween!!! It as awesome to see some of you come in, in costumes today. Of course today is the one day I left the camera at home. Sorry no pictures. You guys all did great today with your training. It was awesome to see so many of our new On-ramp crew come in. A lot of you guys have tight shoulders, if you’re part of that group do the mobility work needed to loosen them up. If you don’t, certain movements will just never happen. Training is awesome and fun, but to train hard and well, your nutrition, sleep, and mobility work is just as important, if not more so. See you tomorrow. Cheers.