WOD: Friday, February 15th, 2019

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Warm-up: Group Dynamic

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

 

Strength: Front Squat (12-15 Minutes)

  • 5 sets x 3 Reps @70-75% of your 1-Rep max

 

Workout: 18 Minute Ladder

3-6-9-12-15-18-21-24-etc….

  • Calorie Row/Bike/Runner
  • Power Snatches (95/65)
  • Handstand Push ups

HSPU Modification/Scale = DB/KB Strict Press (per arm)

 

Cardio Option: For Time

3-6-9-12-15-18-21-24-etc….

  • Calorie Row/Bike/Runner
  • Burpee – Rage Balls (20/15)
  • Handstand Push ups

HSPU Modification/Scale = DB/KB Strict Press (per arm)

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back Extensions