Pumpkin run fundraiser lets get ready !!

 Weakness and choose a WOD 1 or 2

 

 DO  4-8 reps or 20-30 second hold.

Rope Climb 15min

WOD 1

Nicole

20 minute AMRAP:

Run 400m

max rep of trusters  

WOD 2

Metcon 

A) 5×2 min on 1 min off: 10 db devils press (35/25lb)-

max calorie row
Rest 2 min

B) coaches choose