WOD: Friday, January 5th, 2017

Posted by & filed under .

Warm-up: Group Dynamic

  • Bear Crawl (down and Back)
  • One legged hops (right leg down, left leg back)
  • Banded Front rack stretch – 1 Min each side


Strength: Front Squat (12-15 min)

  • 7 sets – 2 Reps @85% of 1 Rep Max 

 

Workout: Open Workout 11.4

AMRAP 10 Minutes

  • 60 Bar Facing Burpees
  • 30 Overhead Squats (115/85)
  • 10 Muscle Ups

 *Ring Muscle up sub is x2 Ring or Matador Dips

 

Cardio Option: 4 Rounds

  • 30 Calorie Bike
  • 20 GHD Sit ups
  • 20 Burpees
  • 10 GHD Sit ups

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions