Sunday October 28, 2018 - Monster Mash Up


Warmup

:20 HARD

:40 EASY x4 Bike or Row

2 Rounds:

25ft Bear Crawl Controlled

10 Reaching Goblet Squat

10 Goblet RDL

M1) Monster Mash up

0:00-6:00

Option A:

21-15-9

Deadlift 225/155

HSPU

Option B:

21-15-9

Deadlift 185/125

12-9-6 HSPU

Option C:

21-15-9 Deadlift 135/95

HRPU

6:00-12:00

AMRAP

Option A:

25 DU

8 Box Jump Over 24/20"

8 DB Devils Press 50/35

Option B:

25 DU/50 SU

8 Box Jump 20"

8 DB Devils Press 40/20

Option C:

25 SU

8 Box Step up 20"

8 Rus KB Swing 53/35

12:00-24:00

AMRAP

Option A:

14/10 Cal Row

5 Power Clean & Jerk 155/105

Option B:

14/10 Cal Row

5 Power Clean & Jerk 115/85

Option C:

10 Cal Row

5 Power Clean & Jerk 95/65

Hero WOD:

10/28/18- "Ferderder"

US Army SPC Dennis Ferderder 20, of New Salem, N.D.; assigned to the 1st Battalion, 15th Infantry Regiment, 3rd Brigade, 3rd Infantry Division, Fort Benning, Ga.; killed Nov. 2, 2005 when enemy forces threw a hand grenade at his Humvee during convoy operations in Duluiyah, Iraq.

25 Min AMRAP

30/20 Cal Assualt Bike

20 KB Deadlifts

20 Box Jumps

200' Farm Carry

24:00-30:00

Max Cal Bike

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