WOD: Friday, January 11th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Toe Touches – 10 SLOW Reps
  • Frog Stretch- 1:30 Hold

 

Strength: Clean (12-15 Minutes)

  • Build to a one rep max Squat OR Power clean 

 

Workout: For Time

50-40-30-20-10

  • Weighted Switches (50/35)(24k/16k)

15-12-9-6-3

  • Power Cleans (105/75)
  • Burpees over the Bar

*B/W Rounds: 30 Ab-Mat sit ups

 

Cardio Option: 3 Rounds

  • 750 Meter Row
  • 50 Switches
  • 25 Burpee – Rage Balls (20/15)

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back Extensions