9/27/16 – "Pumpkin Patch"

Group Warm up 

Group Mobility 


5×3 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.

Rest 1:00 

4:00 AMRAP – Score is total push ups. 

35 Toe 2 bar 

max effort push ups. 

*All workouts can be scaled on an individual basis. 

**Your score is total number of slam balls, pull ups and push ups completed.