OPEN GYM / LIFTING CLUB

8 – 10AM 

GROUP WOD

10AM & 11AM

PRIZEPUMPKIN

“1st prize or bust!”

WARM UP:

4 x 200 M. Run

*Rest 1:1

Then: 

Mobilize

LIFT:

10 Min. Cap

Work up to a 1RM Bear Complex:

  • Power Clean
  • Front Squat
  • S2O (have bar land behind head, in rear-rack position)
  • Back Squat
  • S2O (have bar land on chest, in front-rack position)

WOD:

“PRIZE PUMPKIN”

Teams of 2:

4 Rounds

4 Bear Complex (185/125) (165/110) (135/95) (115/75)

20 Synchronized T2B

20 Burpees Over Planked Partner

10 Muscle Ups

*Sub. MU for 20 C2B Pull Ups Accordingly.

POST WOD:

Mobilize

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