WOD: Monday, September 24th, 2018

Warm-up: Group Dynamic

• KB Goblet Squat Tabata – 2 Minutes
• Couch Stretch – 1 Minute per side

 

Strength: Pause Back Squat (12-15 Minutes)

• 4 sets x 4 Reps at 75% of 1-Rep Max

*3 second pause at the bottom of each rep

 

Workout: For Time

3 Rounds 

• 9 Power Cleans (95/65)
• 9 Burpees over Bar
• 9 Pull ups

-500 Meter Run-

3 Rounds

• 7 Power Cleans (115/85)
• 7 Burpees over Bar
• 7 Pull ups

-500 Meter Run-

3 Rounds

• 5 Power Cleans (135/95)
• 5 Burpees over Bar
• 5 Pull ups

 

Core: 4 Rounds

• 30 Mountain Climbers
• :30s Knee to elbow plank hold (alternate sides)