ANNOUNCEMENTS:
1. DEVIN’S WOD goes down this Saturday at Hilton Head Health. Sign up here. GYM WILL BE CLOSED.
2. DONNY SHANKLE SEMINAR ON OCTOBER 6. Sign up here. GYM WILL BE CLOSED TO PUBLIC.
3. Big thanks to Amanda Russ and POMODORI for sponsoring this week’s WLC raffle. YOU’VE GOT AMAZING FRIENDS, CFHH!

Sweet Quote: I have no idea why I’m posting this.
Maybe because of the outstanding effort from the Vampire Squadron yesterday morning.
Maybe because it’s the month of Halloween, we have a bunch of awesome stuff happening this month, and this reminds me of awesome Ohio Octobers in the awesome 80′s.
Maybe because it’s just a sweet ass soundtrack from a sweet ass movie.
I mean c’mon. The two Coreys at their best! Whatev. Enjoy!



WU: 400m run. Dynamic mobility.
REVIEW: L-hold. Situp.
S: 3 rounds of: L-hold off pullup bars. 2:00 rest between efforts.
LI: Sub of choice. 1 leg extended or tuck hold.
Bring your grips if you have them or make one of these with your own tape:


C: For time:
1 mile run
150 situps
1 mile run
LII: 100 situps.
LI: 1200m run/walks. 75 sit-ups.
PWOD MOB: Full body rollout.