SATURDAY

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HALLOWEEN HAVOC IN HOUSE THROWDOWN WOD DETAILS FOR

“THE MOUNTAIN”
(For time)
10 synchronized abmat sit-ups
20 deadlift @155/105#
30 sand bag cleans @100/55#
40 KB swings @50/35#
100 burpees, regional style
40 KB swings @50/35#
30 sand bag cleans @100/55#
20 deadlift @155/105#
10 synchronized abmat sit-ups

THIS WOD CAN BE BROKEN UP AND DIVIDED HOW EVER THE TEAM DECIDES. ONLY ONE TEAMMATE WORKING AT A TIME AND YOU MIST FINISH THE MOVEMENTS IN ORDER FROM TOP OF THE LIST TO THE BOTTOM.

THE SYNCHRONIZED SIT-UPS WILL COUNT WHEN BOTH TEAMMATES TOUCH THE FLOOR BEHIND THEIR HEAD AND SIT-UP AND TOUCH THE X THAT IS 3 FEET IN FRONT OF THE ABMAT. YOU MUST SIT BUTTERFLY STYLE, WITH BOTTOM OF FEET TOUCHING. TO PERFORM THE SIT-UP AND TO BE CONSIDERED SYNCHRONIZED YOU CAN NOT SIT-UP UNTIL BOTH TEAMMATES TOUCH THE FLOOR BEHIND THEIR HEADS AND YOU WILL NOT BE ABLE TO GO BACK DOWN OR TAKE YOUR HANDS OFF THE X UNTIL BOTH TEAMMATES TOUCH THE X.

STANDARD DEADLIFT. WEIGHTS WILL TOUCH THE FLOOR AND REP WILL NOT COUNT UNTIL FULLY STAND UP WITH KNEES AND HIPS ALL THE WAY EXTENDED.

THE SANDBAG CLEAN MUST BE THROWN OVER THE SHOULDER AND BE DROPPED TO THE FLOOR FOR THE REP TO COUNT. EACH REP MUST START FROM THE FLOOR.

STANDARD KB SWING. FOR THE REP TO COUNT THE KB MUST GO FULLY ABOVE THE HEAD. EARS SHOULD SHOW THROUGH THE ARMS.

THE BURPEE BOX JUMP OVER WILL BE REGIONAL STYLE. YOU MUST FACE HE BOX WHEN PERFORMING THE BURPEE. YOU CAN USE YOUR HANDS TO HELP ASSIST YOURSELF TO THE TOP OF THE BOX AND OVER THE BOX, BUT YOU DO NOT HAVE TO DO IT THAT WAY. BOTH FEET MUST TOUCH TOP OF THE BOX FOR THE REP TO COUNT. EVERYONE, GUYS AND GIRLS, WILL BE ON THE 24″ SIDE OF THE BOX.

WOD

(FOR TIME)
1200 meter run

(8 Rounds:)
8 wall-ball
1 rope climbs

THEN

900 meter run

(4 Rounds:)
10 wall-ball
2 rope climbs

THEN

600 meter run

(2 Rounds:)
12wall-ball shots,
3 rope climbs

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