WOD: Friday, November 10th, 2017
Warm-up: Group Dynamic
- Butt Kicks (down and back)
- High Knees (down and back)
- Toy soldier (down and back)
- Lunge and reach (down and back)
Workout: 5 Rounds
- 10 Burpees
- 20 Shoulder to Overhead (75/55)
- 30 Wallballs (14/10)
- 400M Row (or Run)
Cardio: 6 Rounds
- 500M Run/Row
- 15 GHD Sit-ups
- 12/9 Calories Assault Bike
- 10 GHD Sit-ups
Strength: Bench Press
- 8 Sets of 2 w/ 2 second pause at chest
Try to Increase Weight Each Round
Core: 5 Rounds
- 15 GHD Sit-ups
- 15 GHD Back Extensions
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