WOD: Friday, September 21st, 2018
Warm-up: Group Dynamic
- Group Jog – 3 Laps
- PVC Pass Throughs – 15 Reps
- Samson Stretch – 1 Minute per side
Strength: Pause Front Squat (12-15 Minutes)
- 4 sets x 4 Reps @65%-70% of 1-Rep max
*3 second hold at the bottom of each rep
Workout: For Time
- 500 Meter Run
- 50 Weighted Switches (50/35)
- 25 Thrusters (75/55)
- 400 Meter Run
- 40 Weighted Switches (50/35)
- 20 Thrusters (75/55)
- 300 Meter Run
- 30 Weighted Switches (50/35)
- 15 Thrusters (75/55)
- 200 Meter Run
- 20 Weighted Switches (50/35)
- 10 Thrusters (75/55)
Cardio Option: For Time
21-15-12-9-6-3
- Calorie Row/Bike
- GHD Sit ups
*B/W Rounds: 300 Meter Run
Core: 5 Rounds
- 15 GHD Sit ups
- 15 GHD Back extensions
