WOD: Monday, February 25th, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, lateral hops
  • Pigeon Stretch – 1 Minute Per side

 

Strength: Back Squat (12-15 Minutes)

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

 

Workout: 4 Rounds

AMRAP x 5 Minutes (1 Min rest b/w)

  • Buy In: 300 Meter Row OR 200 Meter Run

-In remaining time, AMRAP of:

  • 5 Front Squats (105/75)
  • 5 Box Jump Overs (24″/20″)

 

Cardio Option: 4 Rounds

AMRAP x 5 Minutes  (1 Min rest b/w)

  • Buy In: 300 Meter Row OR 200 Meter Run

-In remaining time, AMRAP of:

  • 5 Atomic Sit ups (25/15)
  • 5 Box Jump Overs (24″/20″)

 

Core: 4 Rounds

  • 30 Mountain Climbers
  • :30s Plank Hold