WOD: Monday, February 18th, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • KB Tempo Goblet Squats – 10 Reps (:03s Tempo)
  • Pigeon Stretch – 1 Minute Per side

 

Strength: Back Squat (12-15 Minutes)

  • 5 sets x 1 Rep @80-85% of 1 Rep max

 

Workout: 6 Rounds

  • 6 Burpees Over the Bar
  • 9 Box Jumps (24″/20″)
  • 12 Hang Squat Cleans (105/75)

 

Cardio Option: 6 Rounds

  • 6 Burpees
  • 9 Box Jumps (24″/20″)
  • 12 Atomic Sit ups (25/15)

 

Endurance: Assault Runner Intervals

  • 10 sets of 10 Calories AFAP – :30s Rest between sets

 

Core: 4 Rounds

  • 20 Reach the ceilings
  • 20 Russian Twists (20/15)