WOD: Monday, September 10th, 2018

Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Pigeon Stretch – 1 Minute per side

 

Strength: Pause Back Squat (12-15 Minutes)

  • Build to a one rep max pause back squat

*(3 second pause at the bottom)

 

Workout: For Time

21-15-12-9-6-3

  • Power Cleans (105/70)
  • Box Jump Overs (24″/20″)
  • Toes to Bar

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations