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31 October 2015 – “Don’t Drop the Pumpkin”

31
Oct

31 October 2015 – “Don’t Drop the Pumpkin”

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Warm-up:  Groups of 3:  20 Calories on Bike, 30 Burpees, Run Around Block.

Strength/Skill:  Weighted Lunges from Rack 1-1-1-1-1 (1 means both sides)

WOD
‘DON’T DROP THE PUMPKIN’
• BLOCK RUN WITH PUMPKIN (WALLBALL or SLAM BALL AHAP) RX:  Minimum 20/14
• 50 WALKING OH PUMPKIN LUNGES
• 40 PUMPKIN SIT-UPS
• 30 GOBLIN SQUATS
• 20 PUMPKIN TWISTS
• 10 PUMPKIN SLAMS THEN OVER THE SHOULDER

• BLOCK RUN WITH PUMPKIN (WALLBALL or SLAM BALL AHAP) RX:  Minimum 20/14

EVERY TIME YOU SET YOUR PUMPKIN DOWN ON THE GROUND:  5 BURPEE PENALTY

Cool Down:  Trick or Treat

 

10-31-2015

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