WOD: Monday, November 6th, 2017

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Warm-up: Group Dynamic

  • PVC Pass Throughs – 12 Reps
  • PVC Overhead Squats (:03 Descent) – 10 Reps
  • 25 Jumping Jacks

 

Strength: Front Squats (From the Rack)

  • 5 Sets of 5

60% of 1-Rep Max

 

Workout:

3 – 6 – 9 – 12 – 9 – 6 – 3

  • Overhead Squats (125/80)

Between Rounds

  • 200 m run
  • 24 Weighted Switches (35/25)

 

Core: 4 Rounds

  • 15 Plate Rainbows
  • 30 Russian Twists (25/15)