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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