30 Oct 14 Spooky WODs are here......

Warmup:
Row 750 M
3 Rds (bar or weighted PVC)
10 bicep curls
5 press
5 P. Press
5 P. Jerk

-One arm KB Press 3 x 15 each arm

-KB crush curls 3 x 15 each arm

AMRAP x 18 min

2 Rope climbs

4 STOH 155/115

Run 400