W.O.D. 11/1/14 (Community WOD Today – Don’t Forget your friends, pumpkins, and Canned Foods!)

Don’t forget to invite your friends to join you today for a free community WOD.  More importantly, don’t forget to bring your pumpkin for the WOD and some canned goods for our Donation to Food Finders!!!  

Warm Up:  400m run; 2 rounds of – Partner up – Med ball sit ups X 20 each; 10 med ball cleans each

Skill:  Press 2-2-2-2-2

WOD:  Pumpkin WOD 4 rounds for time: 15 Pumpkin Facing Burpees, 10 goblet squats w/pumpkin, 10 abmat sit-ups with pumpkin, 10 G2OH with pumpkin, 1 monkey bar pass or (scale-15 sec bar hold)