Strength: Bench Press 5x3 - Focus on bar speed. Rotate through with a partner as quickly as possible for the 5 sets then add weight and finish with a burnout set to failure. Spotters: help the lifter get the bar off the rack and stay in place to make sure lifting is safe.

WOD: "Halloween 2011"

It's been a bit over a year for this WOD. Let's see how you've improved.

In 6 minutes, run 800 meters then, max overhead squats in the remaining time at (115/75)

REC: Max Time hand stand holds (pretty straight forward, hold a hand stand against the wall as long as possible)