WOD: Friday, October 26th, 2018

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Warm-up: Group Dynamic

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

 

Strength: Pause Front Squat (12-15 Mins)

  • 4 sets x 2 Reps @95% of 1-Rep max

*3 second pause at the bottom of each rep

 

Workout: AMRAP x 18 Minutes

  • 7 Deadlifts (115/85)
  • 5 Hang Power Cleans (115/85)
  • 3 Shoulder to Overhead (115/85)

*Every 2 minutes = 5 Burpees to a target

 

Cardio Option: 4 Rounds

  • 300 Meter Run
  • 15 GHD Sit ups
  • (20/15) Calorie Assault Bike
  • 10 Plate Burpees

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions