WOD: Friday, February 22nd, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Frog Stretch – 1:30 Per side

 

Strength: Front Squat (12-15 Minutes)

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

 

Workout: For Time

3 Rounds

  • 300 Meter Run
  • 20 Ab-Mat sit ups
  • 10 Deadlifts (135/95)

-500 Meter Run-

3 Rounds

  • 10 Power Cleans (135/95)
  • 20 Ab-Mat Sit ups
  • 300 Meter Run

 

Cardio Option: For Time

3 Rounds

  • 300 Meter Run
  • 20 Ab-Mat sit ups
  • 15 Banded Pull Throughs

-500 Meter Run-

3 Rounds

  • 15 Banded Pull Throughs
  • 20 Ab-Mat Sit ups
  • 300 Meter Run

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back Extensions