WOD: Friday, February 8th, 2019

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Warm-up: Group Dynamic

  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps
  • Samson Stretch – 1 Minute per side

 

Strength: Front Squat (12-15 Minutes)

  • 5 sets x 5 Reps @60-65% of your 1-Rep max

 

Workout: For Time

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

-Then-

24-20-16-12-8

  • Alternating DB/KB Snatch (50/35)(24k/16k)

12-10-8-6-4

  • Toes 2 Bar

-Then-

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

 

Cardio Option: For Time

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

-Then-

24-20-16-12-8

  • Burpee – Rage Balls (20/15)

12-10-8-6-4

  • Toes 2 Bar

-Then-

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

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back Extensions