WOD:
A. Back Squat 5×3.
*start around 70% of 1rm and build 5% per set of 3 to 91-95%+ by your last set.
B. ‘Pumpkin Mash’
AMRAP 10 min: All movements performed with medicine ball, if at anytime you drop your medball perform 5 penalty burpees immediately before moving on.
100m. Run (carry ball)
10 wallball (14/20# 10′)
10 medball-chest (knees-elbows/knees-past 90), with medball between legs
