WOD: Friday, February 1st, 2019

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Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • Pigeon Stretch – 1 Minute per side

 

Strength: Front Squat (12-15 Minutes)

  • Build to a one rep max front squat

*Week one of our next strength cycle, if a PR is there, go for it!

 

Workout: Every 4 Minutes for 4 Rounds

  • 9 Toes 2 Bar
  • 12 Hang Power Cleans (115/85)
  • (18/15) Calorie Row/Bike/Runner

 

Cardio Option: Every 4 Minutes for 4 Rounds

  • 9 Toes 2 Bar
  • 24 Russian KB Swings (24k/16k)
  • (18/15) Calorie Row/Bike/Runner

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back Extensions