Warm up:
Warmy+
Tabata, 3 rds of;
Barbell hang
Sit in bottom squat position
Bear crawl
Skips
Xfit WOD:
- For Time (with a Partner, each)
- 75 Lateral Pumpkin Jumps
- 50 Pumpkin Push Presses*
- 100 Pumpkin Goblet Squats*
- 50 Pumpkin Box Jumps* (24/20)
- 75 Pumpkin Squat Cleans*
- * 5 burpee penalty (both partners) each time the “pumpkin” touches the ground
- Use a medicine ball (20/14 lb) as your pumpkin. Partner works for 30 secs, switch
- Pull up work
- 4×11
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