HAPPY HALLOWEEN!!!  WEAR YOUR COSTUMES TODAY!!!!!

i had a really great blog post today but i was up late watching Stranger Things and as i was doing the spell checking (yeah i know right???)  Then my computer froze and i lost everything.  I'll save it for tomorrow night!:)

FEEL THE BURN!!! 

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INFERNO WARM UP X 2

Complete the following: 

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Seated Single Arm Alternating DB/KB Press (14 min limit)

.......6 sets of 6 reps each arm

*increase each set

*resting arm will be held in the up positions the opposite arm is doing its rep, then switch.

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then...

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14 min Continuous Clock

6 min AMRAP:

.......4 reps Hang Power Clean (225/155, 75%1RM, wt to get 6-10UB)

.......8 reps Wall Walks

4 min REST

4 min AMRAP:

.......6 reps Hang Power Clean (185/125, 60%1RM, wt to get 12-16UB)

.......18 reps Push Ups

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MWOD:   kb external shoulder rotation, lacrosse ball in the traps