CLASS WOD AT 8AM & 10AM ONLY
*No open gym
WARM UP:
400 M. Run or Row
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Lung to World’s Greatest
10 Inch Worm’s
10 High Kick’s
10 Side Lunges
Then:
Mobility
WOD:
“PUMPKIN YOU UP!”
2K Row
Rest 3 Min.
3 Rounds
15 Cleans (115/75) (95/65) (75/55) (65/45)
15 HSPU (Sub. H.R.P.U.)
Rest 3 Min.
4 Rounds
10 S2O
10 C2B Pull Ups
Rest 3 Min.
5 Rounds
7 Ring Dips
9 Wall Ball (30/20) (20/16) (16/14) (10/6)
12 KBS (70/53) (53/44) (44/35) (35/26)
Rest 3 Min.
1 Mile Run
*5 scores total.. keep track of rest and times until the end of the workout.
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