WOD: Monday, March 11th, 2019

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • High Knees – 1 Lap
  • Butt Kicks – 1 Lap
  • Frog Stretch – 1:30 Hold

 

Strength: Back Squat (12-15 Minutes)

  • 5 sets x 1 Rep @90-95% of 1 Rep max

 

Workout: For Time

18-15-12-9-6-3 

  • Burpees Over the Bar
  • Front Squats (115/85) *from the floor

*B/W Rounds: 300 Meter Run 

 

Cardio Option: For Time

18-15-12-9-6-3 

  • Burpees
  • KB Goblet Squats (24k/16k)

*B/W Rounds: 300 Meter Run 

 

Core: 4 Rounds

  • 15 Long Sit ups
  • 30 Muffin Toppers (35/25)