Group Warm up
Group Mobility
Strength
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.
