Tuesday 10/13

Announcements

This Halloween we will be hosting an in house Hallo-Wod Competition for BIO Members ONLY! Head to our facebook page and post whether you will be in attendance. If you find a partner Prior post saying whom you will be doing the workouts with! Awards will go to the Best Dressed!

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

Metcon

Metcon (Time)

3 Rounds:

Row 500 Meters

12 Deadlifts (225/155/205/135)

21 Box Jump Overs (24″/20″)

EXTRA CREDIT

Metcon (No Measure)

10 Min EMOM

Odd- 4 HSPU

Even- 5 Burpees