WOD: Monday, October 14th, 2019

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Warm-up: Group Dynamic

  • 2 minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Banded Shoulder stretch – 1 minute per side

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Strength: Front Squat (12 – 15 Minutes)  

  • Build to a 1-rep max

*Retest week is here, go for a PR!

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Workout: 5 Rounds (3 Minutes ON / 1 Minute OFF)

  • (7/5) Calorie Row/Bike/Runner
  • 5 Hang Power Cleans (135/85)
  • 3 Strict Handstand Push Ups

*Score is a running count across all 5 rounds, pick up where you left off every new round.

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Cardio Option: 5 Rounds (3 Minutes ON / 1 Minute OFF)

  • (7/5) Calorie Row/Bike/Runner
  • 5 Russian KB Swings (24k/16k)
  • 3 Strict Handstand Push Ups

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Core: 4 Rounds

  • 20 Reach the ceilings
  • 20 Kick the ceilings