WOD: Monday, October 8th, 2018

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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 3 Reps at 85% of 1-Rep Max

*3 second pause at the bottom of each rep

 

Workout: For Time

  • Buy In: 800 Meter Run

-Then-

4 Rounds

  • 40 Double Unders
  • 20 Wall Balls (20/14)
  • 10 Power Cleans (105/75)

-Then-

  • Buy Out: 800 Meter Run

 

Cardio Option: For Time

  • Buy In: 800 Meter Run

-Then-

4 Rounds

  • 40 Double Unders
  • 20 Wall Balls (20/14)
  • 10 GHD Hip extensions

-Then-

  • Buy Out: 800 Meter Run

 

Core: 4 Rounds

  • 30 Mountain Climbers
  • :30s Weighted plank (35/25)