WOD: Friday, October 5th, 2018

Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, pvc lateral hops
  • Frog Stretch – 1:30 Hold

 

Strength: Pause Front Squat (12-15 Minutes)

  • 4 sets x 3 Reps at 80% of 1-Rep Max

*3 second pause at the bottom of each rep

 

Workout: 5 Rounds (3 Minute AMRAP / 1 Min rest)

As many rounds as possible in 3 Minutes of:

  • 3 Power Snatches (115/75)
  • 6 Air Squats
  • 9 Ab-mat sit ups

*Pick up where you left off after minute of rest

 

Cardio Option: 4 Rounds

  • 300 Meter Run
  • 20 GHD Sit ups
  • 10 American KB Swings (24k/16k)

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions