WOD: Monday, October 1st, 2018

Warm-up: Group Dynamic

• KB Goblet Squat Tabata – 2 Minutes
• Couch Stretch – 1 Minute per side

Strength: Pause Back Squat (12-15 Minutes)

• 4 sets x 3 Reps at 80% of 1-Rep Max

*3 second pause at the bottom of each rep

Workout: AMRAP x 20 Minutes

• Buy In: 800 Meter Run

-In remaining time, AMRAP of:

• 21 Wall Balls (20/14)
• 15 Hang Power Cleans (95/65)
• 9 Pull ups

Core: 5 Rounds

• 30 Mountain Climbers
• :30s Knee to elbow plank hold (alternate sides)