WOD: Friday, August 16th, 2019

Posted by & filed under .

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps 
  • Samson Stretch – 1 Minute Per side

——————————————————————————————————–

Strength: Strict Press (12 – 15 Minute Cap)

  • 3 Sets x 3 Reps @90% of 1 Rep Max

——————————————————————————————————–

Workout: AMRAP x 18 Minutes

  • 500 Meter Run
  • 40 Back Squats (105/75) *From the floor
  • 30 Box Jump Overs (24”/20”)
  • 20 Toes 2 Bar

——————————————————————————————————–

Cardio Option: AMRAP x 18 Minutes

  • 500 Meter Run
  • 40 Med-Ball Jump Squats (20/14)
  • 30 Box Jump Overs (24”/20”)
  • 20 Toes 2 Bar

——————————————————————————————————–

Core: 5 Rounds

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions