WOD: Friday, September 21st, 2018

Warm-up: Group Dynamic

Strength: Pause Front Squat (12-15 Minutes)

*3 second hold at the bottom of each rep

Workout: For Time

Cardio Option: For Time

21-15-12-9-6-3

*B/W Rounds: 300 Meter Run

Core: 5 Rounds

Warm-up: Group Dynamic

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Strength: Strict Press (17 Minutes)

*Warm Up Rep Scheme:

*Make sure you rest between heavy attempts!

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Workout: Ladder + For Time

Part A – Ladder x 12 Minutes

4, 6, 8, 10, 12, 14, 16, 18, 20, etc…

-Rest 2 Minutes-

Part B – For Time

*CRX: Bar/Ring Muscle Ups (2-3-4-5-6-7-8-9-10-etc..)

*Two Scores:

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Core: 5 Rounds

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WOD: Friday, January 17th, 2025