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OUR BLOG

Wed.10.30.13

By CoachBo | In WOD | on October 29, 2013

Warmup: ROM drills; 50m high knees, 50 m burpee broad jump

Strength: Strict Press
Warmup: 5/5/3 @ 40/50/60% 1RM
Work: 5/5/5+ @ 65/75/85% 1 RM

WOD:
Partner WOD….with a pumpkin….

2 Rounds:

25 x partner sit-up pumpkin toss
run 400m….with your pumpkin, partner 2 holds plank until partner 1 returns; switch
25 pumpkin cleans, partner 2 does as many burpees as possible until partner 1 finishes; switch

**50 burpee penalty if you break your pumpkin buddy**

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