WOD: Monday, October 22nd, 2018

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Warm-up: Group Dynamic

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

 

Strength: Pause Back Squat (12-15 Minutes) 

  • 4 sets x 2 Reps @95% of 1-Rep max

*3 second pause at the bottom of each rep

 

Workout: AMRAP x 21 Minutes

  • 200 Meter Run
  • 15 Wall Balls (20/14)
  • 12 Power Snatches (95/65)
  • 9 Pull ups

 

Cardio Option: AMRAP x 21 Minutes

  • 200 Meter Run
  • 15 Wall Balls (20/14)
  • 12 American KB Swings (24k/16k)
  • 9 Pull ups

 

Core: 5 Rounds

  • 20 Reach the ceilings
  • 20 Kick the ceilings