Pumpkin Pie

Oct 19th, 2020

Category: Uncategorized

Pumpkin Pie

Michelle

Outdoors Primarily

Warm-up
2 Rounds
5 KB Strict Press*
10 KB Step Ups*
5 KB Push Press**
10 Box Jumps Overs
10 KB Swings
10 Box Jump Overs

*each side
**each side with a 3 second negative

Mobility
Shoulder Rolling

Strength
EMOM5
Strict Press
2 Reps

Rest 1 Minute

E2MOM8
Push-Press
3 Reps

WOD
40 Kettlebell Swings 2|1.5
30 Box Jump Overs 24|20
20 Shoulder to Overhead 155|105
30 Box Jump Overs
40 Kettlebell Swings

Level 3- 135|95
Level 2- 1.5|1,115|75
Level 1- 1|0.75, 95|55

Extra Work
500m Row
100 Double Unders
15 Bar Muscle Ups*

*Scale the # and/or use a band or scale to 2x C2b or 1xC2B