WOD: Monday, October 15th, 2018

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Warm-up: Group Dynamic

  • High Knees + Butt Kicks Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

 

Strength: Pause Back Squat (12-15 Minutes) 

  • 4 sets x 2 Reps @90% of 1-Rep max

*3 second pause at the bottom of each rep

 

Workout: For Time

  • Buy In: Calorie Row (50/35) OR Calorie Bike/Runner (40/25)

-Then-

4 Rounds

  • 21 Front Squats (95/65)
  • 14 Box Jump Overs (24″/20″)
  • 7 Pull Ups

-Then-

  • Buy Out: Calorie Row (50/35) OR Calorie Bike/Runner (40/25)

 

Cardio Option: For Time

  • Buy In: Calorie Row (50/35) OR Calorie Bike/Runner (40/25)

-Then-

4 Rounds

  • 21 Jump Squats
  • 14 Box Jump Overs (24″/20″)
  • 7 Pull Ups

-Then-

  • Buy Out: Calorie Row (50/35) OR Calorie Bike/Runner (40/25)

 

Core: 5 Rounds

  • 20 Reach the Ceilings
  • 20 Kick the Ceilings