WOD: Friday, November 2nd, 2018

Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • PVC Pass Throughs – 15 Reps
  • Frog Stretch – 1:30 Hold

 

Strength: Front Squat (12-15 Mins)

  • Build to a one rep max

 

Workout: AMRAP x 18 Minutes

  • 36 Double Unders
  • 12 Strict Press (75/55)
  • 9 Ring/Matador Dips
  • 12 Back Squats (75/55)

*CRX: 3 Ring/Bar Muscle Ups

**Strict press and back squats are from the floor

Cardio Option: For Time

21-18-15-12-9-6

  • Rage Balls (20/15)
  • GHD Sit ups
  • Calorie Row/Bike/Runner

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions