9/27/16 - "Pumpkin Patch"

Group Warm up Group Mobility Strength 5x3 Pause Front Squat ( 3 second hold at bottom ) Heavier than last week! 2:00 rest between triples. WOD ( Workout of the day ) "Pumpkin Patch" 6:00 AMRAP - Score is total slam balls.75 Wall ball shots (20/14lb)Max effort slam balls with remaining time.Rest 1:00 5:00 AMRAP - Score is total pull ups / Bar muscle ups. 150 double unders Max effort Pull ups - RX / Bar Muscle ups - RX+ with remaining time.Res...  Read More...