WOD: Monday, January 29th, 2018

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Warm-up: Group Dynamic

  • Banded Pull aparts – 20 Reps
  • Banded Front Rack Stretch – 1 Min each side
  • Samson Stretch – 1 Minute each side


Strength: Front Squat (10-12 Minutes)

  • 5 sets – 3 Reps @80% of 1 Rep Max

 

Workout: 5 Rounds

  • 15 Russian KB Swings (24k/16k)
  • 25 Ft Overhead Walking Lunge (45/25)
  • 30 Wall Balls (20/14)
  • 25 Ft Overhead Walking Lunge (45/25)

 

Endurance: Assault Bike/Burpee Intervals

  • 3 Sets of 10 Calorie Sprint + 10 Burpees, Rest 1 Minute b/w sets

 

Core: 5 Rounds

  • 15 Evil Wheels
  • :30 Hollow Hold