WOD: Monday, February 11th, 2019
Warm-up: Group Dynamic
- KB Goblet squat tabata – 2 Minutes
- Pigeon Stretch – 1 Minute Per side
Strength: Back Squat (12-15 Minutes)
- 5 sets x 3 Reps @70-75% of 1 Rep max
Workout: For Time
5 Rounds
- 21 Wall Balls (20/14)
- 15 Power Cleans (95/65)
- 9 Hand Release Push ups
-Then-
- Buy Out: (50/35) Calorie Row OR (40/35) Calorie Bike/Runner
Cardio Option: For Time
5 Rounds
- 21 Wall Balls (20/14)
- 15 GHD Hip Extensions
- 9 Hand Release Push ups
-Then-
- Buy Out: (50/35) Calorie Row OR (40/35) Calorie Bike/Runner
Core: 5 Rounds
- 15 Long Sit ups
- 30 Russian Twists (20/15)
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