WOD: Monday, October 22nd, 2018
Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s of high knees, butt kicks, pvc lateral hops
- Couch Stretch – 1 Minute per side
Strength: Pause Back Squat (12-15 Minutes)
- 4 sets x 2 Reps @95% of 1-Rep max
*3 second pause at the bottom of each rep
Workout: AMRAP x 21 Minutes
- 200 Meter Run
- 15 Wall Balls (20/14)
- 12 Power Snatches (95/65)
- 9 Pull ups
Cardio Option: AMRAP x 21 Minutes
- 200 Meter Run
- 15 Wall Balls (20/14)
- 12 American KB Swings (24k/16k)
- 9 Pull ups
Core: 5 Rounds
- 20 Reach the ceilings
- 20 Kick the ceilings
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